How a skinny man can use dumbbells to build a muscular physique (with pictures)
How a skinny man can use dumbbells to build a muscular physique (with pictures)
The current trend is for men to not only be healthy but also fit, leading to a resurgence of muscular male figures on screen, from Schwarzenegger's early Terminator portrayals to later films like Spartacus, where every protagonist is clad in gleaming, armor-like muscles. For slender men, how can they easily and quickly build muscle? Here, we've invited a professional fitness coach to design a set of exercises for those who want to develop defined muscles.
This article is a guide to using fitness movements.
1. Practice three days a week.
2. Combine all ten movements into a loop and perform them one after another.
3. When performing each exercise combination, try to complete the maximum number of repetitions with perfect form within 40 seconds. Then rest for 20 seconds before moving on to the next exercise combination.
4. After completing all 10 movement combinations, rest for 2 minutes, then start the next cycle. Complete at least 2 cycles in total.
5. If you find it difficult to complete a combination of exercises within 40 seconds, you can reduce the weight of the dumbbells. Conversely, if you feel you still have energy left after each 40 seconds, try increasing the weight of the dumbbells.
One of the dumbbell bodybuilding exercises: alternating dumbbell squats and overhead presses with twisting movements.
Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your elbows and place the dumbbells near your shoulders with your palms facing each other.
Keep your back straight and squat down until your knees are parallel to the ground.
Return to a standing position, twist your body to the right, turn your left foot and raise the dumbbell in your left hand, then lower the dumbbell and turn your body back to the front. Then turn your body to the left, turn your right foot and raise the dumbbell in your right hand, then lower the dumbbell and turn back to the front.
Dumbbell Bodybuilding Exercise #2: Foot Climbing and Push-ups
The starting position is a push-up, with the body in a straight line from the heels to the head.
Without changing your lower back posture, lift your left leg off the ground, bend your knee, and bring your knee towards your chest. Then return to the starting position and repeat the knee-bending motion with your right leg. This movement of both legs is similar to climbing a mountain.
Dumbbell Bodybuilding Exercise #3: Side Lunge with Dumbbell Curl
Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Take a large step to the left, push your hips back, bend your left knee, and lean forward using your hip as the pivot point. Let your dumbbells hang naturally at your sides, and try to touch the ground with them. Tip: This is just an attempt; you don't necessarily have to touch the ground. So, lean forward as much as possible without arching your lower back.
Then return to the starting position as quickly as possible, and in the process, bend your arms and lift the dumbbells to your shoulders with your palms facing backward. Alternately lower and lift them several times.
Next, take a step to the right.
Dumbbell Bodybuilding Exercise 4: Plank Support and Lateral Dumbbell Drags
Begin in a push-up position with a dumbbell next to your right arm. Then bend your arm and lower your body, shifting your weight from your palms to your forearms, with your hands facing forward.
Lift your back and straighten your arms again to return to the push-up position.
Keeping in a push-up position, grab the dumbbell on your right side with your left hand and drag it from in front of your chest to your left side. Then drag it back to your right side with your right hand.
Dumbbell Bodybuilding Exercise #5: Dumbbell Forward Lunge
Begin in a standing position with your feet naturally apart and each hand holding a dumbbell at your sides.
Dumbbell Bodybuilding Exercise #6: Alternating Dumbbell Sweeps with One Arm
Begin in a standing position with your feet shoulder-width apart, and place a dumbbell between your feet.
Sit down, grab the dumbbell with one hand, and return to a standing position, lifting it to shoulder height while keeping your knees slightly bent. Pause briefly, then lower the dumbbell back to the ground and grab it with your other hand.
Dumbbell Bodybuilding Exercise #7: Push-up Row with Jump Up
Begin in a push-up position, holding a dumbbell in each hand on the ground. Pull the dumbbell up to chest height with your right hand, pause briefly, and then return it to the starting position.
Then switch to your right hand.
When your right hand returns to the ground, grab the dumbbells with both hands, quickly bring your feet up, bend your body into a squat position, then jump up, land back on the ground, squat down, and kick your feet back to the starting push-up position.
Dumbbell Exercise #8: Squat with Alternating Reverse Lunges
Begin in a standing position with your feet shoulder-width apart, holding one end of a vertical dumbbell in front of your chest.
Keep your elbows pointing towards the ground and squat down until your knees are parallel to the ground.
Then return to the starting standing position.
How to build a toned physique with dumbbells (illustrated tutorial)
Dumbbell Bodybuilding Exercise #9: Russian Twist
Begin in a seated position, holding one end of a dumbbell in each hand in front of your chest, lean your upper body slightly back, and lift your legs off the ground with your knees slightly bent.
Keeping your torso still, move the dumbbells to the left side of your body with both hands.
Then move to the right side of your body.
Dumbbell Bodybuilding Exercise #10: Deadlift Row
Begin in a standing position with your feet shoulder-width apart, knees slightly bent, and holding a dumbbell in each hand with your arms straight in front of you.
Keeping your lower back and knees still, bend forward using your hips as the axis until your upper body is almost parallel to the ground.
Without moving your body, pull the dumbbells up to your sides, straighten slightly, then lower the dumbbells and lean back to return to the starting position.