First: This gym has dumbbells, but it is simple and compact, so it can be placed directly at home. I bought a pair of dumbbells when I first planned to exercise, which should be one of the simplest things that boys like best. It has many functions, that is, a pair of dumbbells can practice the whole body, and it can also be equipped with a training stool. Without a training stool, you can also lie on the yoga mat and practice wherever you want, such as arms, shoulders, chest, back and legs. As for the style, you can choose a detachable dumbbell, which is more convenient, and the bearing capacity of different muscle groups is different. Girls can also buy those little dumbbells. To have good lines, strength is essential.
Action name: dumbbell bench press,
Target site: training chest and arms, pectoralis major and triceps brachii.
Action essentials: Lie on your back on the training stool, step on the ground with your feet, or lie flat on the yoga mat with your legs bent 90 degrees, naturally chest out and shoulders sink. Hold the dumbbell with both hands and put it directly above your chest. Inhale for 2-3S, and the angle between the big arm and the body is less than 90 degrees. Forearms are perpendicular to the ground until your pectoralis major is straight and your breath is pushed up 1-2S.
Action name: supine dumbbell bird
Target position: training chest and pectoralis major muscles.
Action essentials: Lie on your back on the training stool, step on the ground with your feet, or lie flat on the yoga mat with your legs bent 90 degrees, naturally hold your chest out, sink your shoulders, hollow out your lower waist, hold dumbbells with both hands and put them right above your chest. The arm is naturally straightened and fixed. Generally, the angle between the upper arm and the lower arm is not less than 1-2S, and the inspiratory arm is opened for 2-3S until the pectoralis major is stretched and your exhaling hand is upward.
Action name: dumbbell double bending,
Target position: training the front side of the arm and biceps brachii.
Action essentials: Stand with your feet shoulder width apart, stand naturally, hold your chest out and abdomen in, and keep your back straight. Keep the big arm still, and bend the expiratory arm upward 1-2S until the biceps brachii is completely contracted, and bend the inspiratory arm downward for 2-3S until the arm is naturally straight.
Action name: flexion and extension of the back arm of the neck
Target position: training the back of the arm and triceps brachii.
Action essentials: stand naturally, with your feet shoulder-width, or sit on a training stool, chest out and abdomen in, waist and back straight. Hold the dumbbell with both hands, keep the arm straight naturally, keep the big arm still, and inhale downward for 2-3S until the triceps brachii stretches out. Exhale 1-2S until the arm is naturally straight.