Dumbbell is one of main weapon of strong and handsome training. It is just as a hammer and chisel, can every muscle of sculpture body. Want to have deputy dumbbell and a pew only, you can follow one's inclinations, undertake a variety of strong and handsome training. Introduce to all over systemic method with practice of a pair of dumbbell below.

　 　

1 back: Compare with barbell photograph, lift dumbbell to be able to reduce the pressure to rachis. Besides, make a motion with dumbbell also better off. If use dumbbell to do straight leg to help an exercise forcedly, also can develop effectively a 2 head flesh.

2 crus ministry: The ministry stands, hold dumbbell to undertake thin leg promotes heel practice, better than training the effect with crus machine. Also but the palm before the foot steps board, put dumbbell on knee to undertake thin leg or double leg sit type carries heel to practice.

3 back: Compare with barbell photograph, use or two dumbbell do Fu body to row exercise (thin arm is some safer to issueing back) can make back muscle grows more quickly. Thin arm dumbbell rows is 7 abstruse Lin Pi all the time inferior gentleman gainer plum · Ha Ni's idiomatic back practices, can exercise bosom not only before curium flesh, and can develop back the flesh of two side group.

4 bosom: Lie on one's back on pew, do with dumbbell smooth lie, on inclined push and fall inclined push, do than using barbell more be helpful for sarcous growth, because it can be extensive,stimulate muscle deep. Usable also dumbbell does the flyer of much angle to practice, in order to expand each shares of chest muscle. A very good exercise method is to finish after flyer of a group of dumbbell, do a group of dumbbell to lie instantly choose practices. Such practice not only the effect is good, and can reduce humeral ministry burden, avoid athletic loss

5 shoulders ministry: Multiform dumbbell practices can developing humeral ministry muscle. For instance, do side to lift with dumbbell, before smooth lift and what Fu body flyer practices develop humeral ministry deltoid is medium bundle, bravery bundle after mixing bundle. Develop to inclined square flesh can use dumbbell to hunch or circle link training. 　　

6 humerus 2 flesh: Dumbbell turn is lifted is humerus of a lot of practice of in order to of strong and handsome champion a of ” of peak of “ of 2 flesh flesh optimal exercise. The dumbbell turn of different kind is lifted can make the upper arm more brawny, and see a depart from the back, clear and outstanding.
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