Exercises that focus on the psoas and forearms not only increase muscle mass but also improve shoulder and wrist stability, says Dr. Brad Schoenfeld, an athlete physiologist at Lehman College, New York. The important thing is to do the right technique and control your movements well."
Here are 7 dumbbell exercises you can apply at home:
Bicep Curl: Stand up straight with your hands holding the dumbbells, palms facing forward. roll the dumbbells up towards your shoulders and slowly lower them. Do 1-2 reps.
Hoan Kiem curl: Hold the dumbbells with your palms facing each other. Bend your elbows to lift the dumbbells onto your shoulders. This exercise affects both the diaphragm and forearms.
Concentration Curl: Sit and rest your elbows on your thighs. roll the dumbbells toward your shoulders, keeping your rest of your body still.
Incline curl: Lie on a chair with your weight grasps loosely. roll the dumbbells toward your shoulders and lower them slowly. This exercise helps stretch deeper into your biceps.
Zottman Curl: Combine a roll up with an up and down palms with an up and down palms. A "2 in 1" exercise has a comprehensive impact.
Cross-Body Hammer Curl: Bring the torso cross weight towards the opposite shoulder. Exercises to increase multi-dimensional strength of the arms.
21 Seconds (21s): Divide the exercise into 3 parts: 7 times from bottom to center, 7 times from center to top, 7 times the whole. A full break helps muscles function to the maximum.
However, not everyone is suitable for these exercises. People who are recovering from surgery, have problems with shoulder joints, elbows or high blood pressure should consult a doctor before starting. Dr. Schoenfeld warns: Ongrained training not only does not bring results but also carries the risk of injury, especially in beginners.
