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  In the gym, it is common to see that some people have well-defined abdominal muscles or thick arms, which may impress bystanders. What should you pay attention to when exercising upper body strength? Before training, the joint range of motion and muscle strength of the training part should be evaluated, and the training method should be selected according to the evaluation results. There must be sufficient preparation activities before training to warm up the muscles, ligaments, joints and cardiovascular system that will be exercised; Muscle soreness in a short period of time after training is a normal phenomenon, which is conducive to the protein synthesis of muscle fibers. However, severe muscle pain during exercise indicates excessive exercise intensity, and the next morning’s soreness or increased fatigue indicates excessive exercise; people with high blood pressure, coronary heart disease or other cardiovascular diseases should pay attention to the cardiovascular response during exercise and avoid excessive exercise. Training leads to cardiovascular accidents. Let’s take a look at how to exercise arm muscles with dumbbells.

  1. Lie on your back and pull your arms up

  Target parts: lower chest and back

  Lie on your back on a flat stool or on the edge of a hardboard bed, with the upper shoulder blades and head hanging in the air, the middle part of the back supports the upper body, and the legs stand on the ground. The two hands intersect each other, the palms are folded together, holding a dumbbell hanging behind the head, the elbow joint is bent. Pull the dumbbell up to the top of the head along the arc, and then slowly lower it to the initial position.

  Practice effect: There is nothing like the “spare ribs” on your chest that makes others look down on your physique. As a man, a broad and solid chest can make you appear more confident and dependable. If you add a thick scalloped back, it’s even more perfect. If there is an action that can exercise the chest and back well at the same time, then there is only this action. It is said that it can also increase the rib cage. Schwarzenegger often practices it immediately after squatting to increase the circumference of the entire upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups separately.

  2. Alternate dumbbell curl

  Target part: the front of the upper arm

  Both sitting and standing positions are acceptable, with your feet close together and stepping on the ground, keeping your torso straight, holding a dumbbell in each hand and hanging on your side, palms forward. Keep the upper arm still, bend the left elbow joint, raise the dumbbell to shoulder height, and rotate the palm externally to contract the peak of the biceps. Then slowly return to the original position. While lowering your left arm, bend your right arm and do the same curls.

  Exercise effect: If someone asks you to show your muscles, you will raise your arms and elbows to show your biceps almost in all likelihood. What can show a man’s power better than the towering biceps? In addition to this classic training action, there are dumbbell curls, dumbbell arm curls, dumbbell hammer curls, dumbbell support curls, etc. You might as well try them separately.

  3. Seated dumbbell wrist flexion and extension

  Target area: inner forearm

  Sitting in a sitting position, supporting both legs on the ground, holding a dumbbell in your right hand and placing your forearm on your right leg, with your wrists hanging in the air, palms facing up. Do your best to bend your wrists to lift the dumbbells, and then extend your wrists to drop the dumbbells, paying attention to the forearms always sticking to your thighs. After repeating the specified number of times, switch to another side.

  Exercise effect: You must have seen breaking the wrist. This is a strength competition among men. The flexor muscles of the forearm that are responsible for bending the wrist play an important role in it. You can use wrist flexion and extension to exercise it. In order to avoid the antagonistic muscle strength imbalance, it is recommended to practice anti-grip wrist flexion and extension frequently, that is, hold the dumbbell with the palm down and try to stretch the wrist back.

  4. Dumbbell support curl

  Target muscle: biceps

  Sitting in a sitting position with legs apart, supporting both feet on the ground, holding a dumbbell in your right hand, supporting your right upper arm with the inner right thigh, placing your left hand on your left knee, and leaning your torso slightly forward. Bend the right elbow and lift the dumbbell, contract the peak, and then slowly return to the initial position. After repeating the specified number of times, switch to another side.

  Exercise effect: Just like the exercise of the triceps, here is the second exercise for the biceps, because it is too convenient and effective to exercise your arms with dumbbells, which will make your arms more congested. I believe that within a few months, your T-shirt cuffs will be full.

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