How to shape your arms with dumbbells How to shape your arms with dumbbells

Dumbbells are common in our fitness exercises. We can use them to train many parts of the body. Using dumbbells to shape the body is also a good choice. Let’s take a look at some ways to shape your arms with dumbbells.

1. Hold the dumbbell with your left hand, start from the front, and slowly straighten your arm upwards, lift it close to your head, and then slowly lower it forward. Do the same action with your right hand. Repeat for about half an hour. You can also hold the dumbbell with both hands at the same time, but be careful not to hold the dumbbell beyond your reach.

2. Hold the dumbbells with both hands, raise your right arm from the front, then slowly bend your right arm toward your left shoulder blade, with your left palm facing up and in a straight line with your right hand behind you. Then do the same with your left hand. Do this slowly, warm up your body before doing it, and don't stop suddenly at the end.

3. Hold the dumbbells with both hands and stretch them forward, then draw circles in the positive direction 20 times, and then draw circles in the opposite direction 20 times. Hold the dumbbells with your left hand, kneel on the mat with your knees and right hand supporting you, keep your back straight, then bend your left hand and swing your arms up and down. Hold the dumbbells with your right hand, and then do the same movements. Sit on the mat, hold the dumbbells with both hands, and draw circles back and forth, left and right, until your arms ache. Note that the strength must be even, front and back, left and right. Only with even strength can you develop a beautiful body shape.

1. Lean forward, bend your knees, and keep your back straight. Stretch your arms and hold a dumbbell in each hand.

2. Pull the dumbbells to the sides of your chest and tighten your shoulder blades as much as possible. Make sure your elbows are pointing upward. Do not arch your back.

3. Slowly return to the starting position. This is a complete action. Do 10-12 times in a group, and do 2-3 groups.

The arm muscles are mainly composed of two muscles, the biceps and the triceps, of which the triceps occupies the largest area. Only by focusing on muscle building and shaping of these two muscles during exercise can the exercise effect be better improved.

1. Remember that when doing isolated exercises, the stimulation of the trained muscles depends only on the angle of joint movement. This is why the full range of motion is so important in any training movement. In order to fully train the forearms and increase their size, in addition to separate grip training, you also need to add other different training movements.

2. Exercise your arms two days a week, doing the following exercises in a certain order. Do three rounds of each exercise, resting 30 seconds between each set of movements and 90 seconds between each round. Make sure to exercise your legs and core muscles at other times. Stretching these muscle groups also helps the body produce hormones that accelerate muscle development.

3. Pay attention to breathing coordination when doing muscle training. The reason for paying attention to breathing coordination is to allow the muscles to fully absorb oxygen and achieve the best effect. Set a feasible goal for yourself and stick to it for a long time. When you reach a standard, reward yourself and use incentives to stimulate your potential energy.