Dumbbell fitness tips
1. Dumbbells are lifted flat before alternately
Target location: anterior deltoid muscle.
Movement: Open your legs, shoulder-width apart, hold dumbbells with both hands and hang down in front of your legs. Hold the bell with straight arms and lift up to slightly higher than shoulders. Pause for one second, then straighten the arm and slowly lower it to the front of the leg. If you use dumbbells, you can do it alternately with your left and right hands.
2. Dumbbell side lift
Target location: the middle deltoid muscle.
Motion: Open your legs, shoulder width apart, eat dumbbells with both hands and the sides of your legs. Raise the straight arm upwards sideways, slightly higher than the shoulders, pause for one second, and slowly restore.
Three, leaning over and lifting sideways
Target location: posterior deltoid muscle.
Movement: Stand with both legs open, slightly wider than shoulders, and bend forward at 90 degrees. Push your arms straight up until they are completely straight, pause for one second, and let the barbell slowly fall onto your chest.
The above three movements are all done with dumbbells. What you need to pay attention to is: lifting or lowering dumbbells, the body should be fixed and not swaying casually. Breathing is to exhale when you lift up hard, and inhale when you relax. Do 5 sets of each action, each with 12-15.
Fourth, barbell neck press
Target areas: anterior and middle deltoids.
Movement: Open your legs naturally, tuck your abdomen and chest, hold the barbell in front of your neck with both hands. Actively contract the deltoid muscles, lift the barbell above the head, pause for one second, and slowly restore.
5. Barbell neck press
Targeting parts: middle and posterior deltoid muscles.
Movement: The same as the front neck press, except that the barbell is placed behind the head and lifted upwards.
PS: You can adopt standing or sitting postures in the fourth and fifth movements, with your abdomen and chest held up, exhale when you push up, and inhale when you restore. There are 5 groups for each action, 12-15 per group.
