What should I pay attention to when using dumbbell equipment to exercise?

Regardless of barbell fitness or dumbbell fitness, supine, flat bench press and other fitness methods are all chest fitness methods, which can effectively exercise the thickness of the chest muscles, while the parallel bar arm flexion and extension can simultaneously exercise the lower chest muscles and triceps, according to the degree of upper body tilt The difference and the degree of elbow flexion and extension determine whether the main muscle group is the lower pectoral muscle or the triceps. , Clamp the upper arm, the bending angle of the elbow should not be less than 90°, just feel the stretch of the lower chest muscles.

Among these fitness methods for exercising pectoral muscles, there are two exercises that many fitness novices easily do wrong, that is, dumbbell flying and dumbbell bench press. If one detail is not noticed, it is possible to make the same movement and lose the meaning of movement combination training.

The essentials of the dumbbell fly is to step on the ground and lie flat on the training bench with your back firmly on the bench, chest out and outstretched, hold the dumbbell with both hands and lift it to the top of your chest, palms facing each other, and draw an arc from the top Downward, elbow bend slightly (slightly bent than the straight state, this is to protect the ankle and elbow joint), drop to a little distance above the horizontal extension of the dumbbell at the shoulder, and then exert force along the chest. The descending path returns to the top, this is a complete dumbbell fly.

The essentials of dumbbell bench press is that the sitting posture is exactly the same as that of the dumbbell flying. Hold the dumbbell with both hands and lift it to the top of the chest. Keep your forearms perpendicular to the ground. Pull the dumbbells with your big arms and bend your elbows to about 90°. Then the chest exerts force and goes back to the top along the down path. This is a complete dumbbell bench press.