In the chest exercises of dumbbells, we can make our exercises more flexible and diverse. Dumbbell is a very flexible exercise equipment, in which we can feel the muscle stimulation from all angles of action. Therefore, it is this feeling of exercise that beginners should find that the use of dumbbells is of great significance to exercise at the beginning.
First of all, the first action we do is dumbbell bench press, which can stimulate our pectoralis major very efficiently and is a good exercise method to exercise the chest. During the exercise, we hold the dumbbell with proper weight in both hands, and then push it up above the chest. It is good to reach a range close to 90 degrees after the amount of exercise is reduced, not too low. Also, during exercise, always pay attention to the chest and feel the contraction of pectoralis major. It is important to find out the sense of strength in the practice part.
The second exercise is inclined dumbbell pressing, which has a very good exercise effect on the upper part of our pectoralis major muscle. When exercising, adjust the angle of the dumbbell stool to tilt, then lean on the dumbbell stool to exercise, hold the dumbbell with both hands and push it up. Pay attention to the tightness above the chest when pushing. The main part of exercise here is the upper part of the chest. Pay attention to adjusting your breathing frequency during exercise, so as to keep the rhythm of exercise.
The third exercise is to lean forward and clamp the stretcher bearer's chest. This exercise mainly practices the middle and lower internal measurement of our pectoralis major muscle. This action can effectively exercise our lower pectoral muscles and make our overall pectoral muscles more harmonious and beautiful. When exercising, hold the handle with both hands and cross forward. When exercising, be careful not to let it go to the lowest place after recovery, that is, don't let the weight piece of the instrument collide, and pull it back after keeping a certain distance. Bend your elbow slightly during exercise, not straighten it.
Beginners can use these three movements to practice our chest at first, but they mainly need to find the feeling of exercising strength. That's all that matters. Beginners don't have to do too complicated exercises when they start practicing. Understand some basic instruments and exercises thoroughly first, and then advance to complex exercises. This practice will not make inaccurate exercise methods, which will greatly enhance the stimulation of muscle effect.
Beginners should learn to do corresponding stretching movements after exercise. Stretching is a very important fitness step, and many beginners never have the habit of stretching when they first start exercising. Stretching is an important way to make our muscles more flexible and reduce muscle pain after fitness. Energy should be replenished in time after stretching. One hour after the exercise is the peak of demand in protein. We should take enough protein to supplement our muscles effectively.