Whether you are at home or going to the gym, you are no stranger to dumbbells.

Thanks to the freedom to adjust the weight and training intensity, whether your target is fat-reducing or strength-building, the appearance of dumbbells can greatly enrich our training routine.

Getting started with dumbbells is easy and the cost is not high, but for beginners, how to make the action standard is the more important thing.

Here are five classic gameplays for different parts of the dumbbells and easy mistakes. See you doing the right thing?

First, exercise the arm - dumbbells bent over the arm flexion and extension

This action is to tighten the muscles of the arm . The correct way is to put the upper arm close to the side, avoid using the inertia of the entire arm to lift the dumbbell and feel the force of the triceps on the back of the upper arm.

× Common errors:

â–³ The most common mistake is that the upper arm is shaking and does not stick to the side.

√ Correct practice:

â–³The upper arm is attached to the side of the body to avoid lifting the dumbbell with the inertia of the entire arm.

Second, practice the back - dumbbells counter-hand rowing

This action is to exercise the muscles of the back . Pay attention to the back of the back, let the whole back as far as possible parallel to the ground, and feel the strength of the back . If the back is bent and the body is not fully bent, it will be difficult to effectively stimulate the back muscles.

× Common errors:

â–³ low back bending

â–³ Insufficient to lean over

√ Correct practice:

Third, practice chest - dumbbell flat bench press

This action should be the most used chest training action, but many novices have not succeeded in finding the chest force.

× Common errors:

â–³ shrug, elbow joint extension

â–³ trajectory tilt

√ Correct practice:

· Sink the shoulders, relax the trapezius muscles, and find more feelings of chest strength;

· When launching, the chest muscles are tightened to the limit position and the arm is stopped. The elbow joint should not be over-extended, and the neutral position can be avoided to avoid injury;

· Keep the arms and dumbbells perpendicular to the ground throughout the exercise, ensuring safety and more stimulation to the chest.

Fourth, practicing shoulders - dumbbell sitting posture

This action is to stimulate the muscles on the anterior side of the shoulder. If the reclining angle is large, the upper side of the chest muscles will also participate in the force, and the waist will also be loaded.

× Common errors:

â–³ The hips are far away from the backrest, resulting in a back bend and a large backlash.

√ Correct practice:

â–³ The buttocks are close to the backrest, keeping the back of the back upright, so that the force is more concentrated on the front side of the deltoid muscle.

Fifth, practice the legs - dumbbells

This action is a training action that can stimulate the entire thigh. However, many people shift their center of gravity when they are exerting force, causing too much force on one side.

× Common errors:

â–³ The rear leg actively exerts force and the center of gravity moves forward.

√ Correct practice:

â–³The center of gravity is always in the middle of the body, and the heel force is lifted vertically.

There are quite a few other ways to play, so here is not an example. More than one sentence, you don’t have to deliberately pursue how much weight you can lift or how many.

As far as possible, the action is made more standard, step by step, in order to achieve the fitness goal to the maximum extent!

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