< strong>GirlsDumbbells Chest training: two recommended movements
For women who regularly exercise, they all know that they should exercise the relevant muscles appropriately. Training to improve the strength and quality of target muscles is very effective for local plasticity and making the local area firmer!
And most of them will affect the size and shape of breasts with age, incorrect stretching, fat decline, and breast atrophy.
Therefore, timely performance of some chest muscle strength training can It is very helpful to stretch the chest structure, improve chest blood circulation, prevent breast cancer, and make the existing breast shape better, firmer, and more concentrated!
How to exercise chest muscles? For girls, choosing two dumbbells for bench press and dumbbell chest movement is a very good choice!
Dumbbell bench press
Dumbbell bench press is one of the best ways to exercise chest muscles in the gym. Dumbbell It has a very good range of motion and can be used to load more weights than barbells. It is very suitable for women.
However, the difficulty of the movements will be a bit high. For inexperienced exercisers, it is best to consult a professional coach. It would be better
Here are some basic movement techniques and essentials
1. First, we choose a flat training bench and a pair of dumbbells of moderate weight
2. Then lie down on the training bench With your shoulders firmly attached to the bench and maintaining stability, lift the dumbbell upwards to support it. Your arms should be downward and perpendicular to the ground
3. Grasp the dumbbell, then slowly open your shoulders and lower the dumbbell downwards. Feel the chest muscles being slowly stretched. When the dumbbell drops close to the chest, pause for a second, and then stay for a second)
4. At this time, you need to ensure that your forearms are vertical to the ground, your wrists are stable, and the dumbbells are Side of the chest
5. After a pause, start to push the dumbbell upward until the arm is completely straightened, and then lock it
Pay attention to the movement in a controlled manner, and lower it slowly and lower it. Don't relax after all
Dumbbells between chest
< p>For women who have just started training, the dumbbell bench press may be a little confusing for how to feel the strength of the chest muscles, because the chest muscles are relatively weak, and the dumbbell bench press will be more difficult and difficult to feel, so Recommend an action that is easier to find and hurry up: Dumbbell Chest ClampDumbbell Chest Clamp is relatively simple compared to the bench press. It is a single-joint movement, and the pectoral muscles will be more involved. There is almost nothing else. Muscle participation
The following is the specific action process
1. Choose a flat training bench and a pair of dumbbells of moderate weight
2. Then lie on your back on the training bench, lift the dumbbells up to support them (hold each other), and the two dumbbells are close to each other
3. Then bend the elbows of both hands slightly and slowly open and lower the dumbbells. Slowly feel the chest muscles slowly open. Just lower it until it is parallel to the body (the degree of descent will vary depending on each person's shoulder joint mobility, so it is mainly comfortable and effective for you). At this time, you will feel an obvious pulling sensation in the chest muscles
4. Clamp the dumbbells back above the chest with both hands, and at the end straighten the elbows of both hands to complete the above action.
Note: When using dumbbells, you must hold them tightly with both hands, especially the index finger to stabilize the dumbbell and prevent it from shaking. Start trying this movement and try to be as gentle as possible before choosing resistance to avoid straining the soft tissue