Different types of dumbbell practice method for men(3)

Bent dumbbell single arm flexion and extension

Target location(dumbbell): rear of upper arm
Bend over, support your left hand on the bench surface or the edge of the hard board bed, kneel on the bench surface with your left knee, slightly bend your right leg to support your body, the upper body is parallel to the ground, hold a dumbbell with your right hand, the upper arm is close to the side of the body, and the forearm droops naturally. Keep your upper arm still and slowly straighten your elbow so that the dumbbell rises to the back of your side. Then slowly restore the dumbbell to its original position. After repeating the specified number of times, do it on the other side.

Practice effect: even if your thighs are very strong because of playing football, you can't change your arms as thin as hemp. If you want to change, you must exercise. This is an isolated training action, which can be aimed at strengthening the triceps at the back of the upper arm, making your arm stronger and stronger, and shooting higher and farther when standing. During exercise, the angle of the wrist is different and the focus of exercise is different. Generally, the palm can be inward. The arm flexion and extension of the parallel bars can also effectively exercise the triceps brachii. If the angle is properly adjusted to make the upper body perpendicular to the ground, you can even focus on exercising it.

Dumbbell neck back single arm flexion and extension

Target location(dumbbell): rear of upper arm
Either sitting or standing. Step on the ground with your legs apart, keep your torso straight, hold a dumbbell in your right hand, and lift it up straight, higher than your head and palm forward. Keep your upper arm still, keep your palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. After completing the specified number of times, change to the other side.

Practice effect: This is also a movement to exercise triceps brachii. The difference is that the flexion and extension of the posterior cervical arm can focus on exercising the long head of the three heads of the triceps brachii, which will help to develop the triceps brachii in an all-round way. At the same time, because the bending arm flexion and extension is easy to use force and has high requirements for movement technology, it should be arranged in the front, while the flexion and extension of the back neck arm can be done with large weight and both hands, which can more effectively increase the muscle volume.