How should dumbbells practice their backs?

Dumbbell is the most common fitness equipment, because it is small, light and easy to carry. Many families have dumbbells. Although dumbbells look simple, the training methods of dumbbells are different, the fitness functions are different, and the muscles of the body are different, so you should choose the appropriate movements according to the parts you want to exercise. Here are some methods of dumbbell back training.

(1) Elbow chest expansion: the legs are shoulder width apart, the dumbbells of both hands naturally droop, the elbows are bent to level the shoulders, and the chest is expanded backwards. Repeat 12~ 16 times.

(2) Oblique attack: legs are shoulder width apart, hands hold dumbbells, elbows are bent on both sides of the chest, the upper body moves slightly to the left, and the right hand attacks obliquely to the left, alternating left and right, repeating 6 ~ 8 times each.

(3) Side attack: legs are shoulder width apart, hands hold dumbbells and bend to both sides of the chest, and left hands hold dumbbells and attack to the right, alternating left and right, repeating 6-8 times each.

(4) Attack from above, with your legs shoulder width apart. When you bend over, hold dumbbells on both sides of your chest with both hands, and attack from above with your right hand, alternately from left to right, repeating 6-8 times each.

(5) Arm abduction: legs are shoulder width apart, dumbbells are hung in both hands, and the right upper limb is lifted from front to top, and repeated alternately from left to right for 6 to 8 times.

(6) Shoulder shrug and supination: spread your legs shoulder-width, lift dumbbells with both hands, keep your arms straight down, lift your shoulders forcibly upward, and turn them backward and put them down. Repeat 12~ 16 times.

(7) Shoulder-expanding and chest-expanding: legs are shoulder-width apart, hands droop dumbbells, shoulders straighten and rotate outward, and shoulders are expanded at the same time. Repeat 12~ 16 times.

(8) Swing the straight arm back and forth: separate the legs back and forth, hang dumbbells with both hands, straighten the left and right upper limbs and swing back and forth alternately, repeating for 6-8 times, and exchange the standing postures with the legs and swing for 6-8 times at the same time.

(9) Head-side flexion: legs are shoulder-width apart, hands dumbbells droop, head and neck bend to the left to the maximum extent, then rotate to the right to the maximum extent, alternating left and right, and repeat for 6~8 times.

Some dumbbell back exercises have been introduced above. In addition to these methods, you can also practice your back muscles with other instruments, such as a back puller. When training back muscles, we should also pay attention to properly supplement protein's intake, and at the same time combine with other sports, such as running, aerobics, swimming, etc.