Regular strength training can not only effectively stimulate our muscle growth, but also accelerate the metabolic cycle, make it easier to control our weight, and make all parts of the body develop harmoniously, so as to have a tall and straight posture and achieve the purpose of local shaping according to our own physical deficiencies. Of course, the increase of muscle content will make our skin not slack because of muscle loss, thus making us look young and energetic.
Therefore, no matter when and what age you are, regular exercise is highly recommended. Of course, due to different ages, the exercise methods we have to choose will be different. For young friends, you can choose some high-intensity exercise methods, while for older friends, the difficulty and intensity of exercise should be reduced accordingly. In the choice of strength training, going to the gym is not the only choice. In addition, doing some strength training at home is more conducive to our long-term persistence than going to the gym.
So, how to carry out strength training? From the common exercise modes of strength training, it can be roughly divided into two kinds: compound action and isolated action. Isolated movements can make us better exercise to a specific part, with little participation of auxiliary muscles, while compound movements need the support of other auxiliary muscles to complete. Compared with the two, for most friends, it will be more efficient to choose compound movements, because the advantages of compound movements will improve our overall training efficiency and have a compact body with coordinated proportions, thus making the proportions more coordinated and perfect.
So, we share a set of compound movements using dumbbells. We can exercise different muscle groups in this way. We should also know that in a certain sport, the more muscles we participate in, the better the fat burning effect will be. Therefore, this set of training can not only help us effectively exercise the muscles of the whole body, but also help us consume a lot of fat and achieve the purpose of reducing fat. Of course, no matter what happens, we all want our bodies to stay in one place.
Action 1: dumbbell push-ups and jumping.
Stand with your legs slightly apart, keep your back straight, tighten your core, bend your arms, and raise the dumbbell horizontally to your chest with both hands.
Keep your back straight, jump out with your feet and raise your arms above your head. Be careful not to straighten your arms completely.
After your feet stand firm on the ground, your legs jump back inward and your arms bend backwards.
Action 2: dumbbell squat push
Spread your feet about shoulder width, straighten your back, tighten your core, and lift dumbbells to your shoulders with both hands.
Keep your back straight, sit with your hips bent backwards, squat down until your thighs are parallel or slightly lower than the ground, and get up. When you get up, the deltoid muscle pushes your arm upward until your arm is straight.
After the body is stable, bend your knees again and bend your elbows at the same time.
Keep your back straight, keep your knees and toes in the same direction, and keep your movements coherent and don't mess up.
Action 3: Support torsion push-ups.
Bend down, support your arms directly under your shoulders, bend your elbows slightly, hold dumbbells in your hands, straighten your back, tighten your core, and straighten your legs back, about shoulder width apart.
Keep your body stable and bend your elbow slowly so that the angle between your arm and your body is less than 45 degrees.
After the chest almost touches the ground, straighten your arms to support your body and keep your elbows slightly bent.
When your body is stable, turn your shoulders sideways and open your arms to the upper side until they are in a straight line.
After the vertex stops for a while, return in the opposite direction, then complete the push-ups again, and turn to the other side when you get up.
Action 4: wide squat+compound recommendation
Stand with your feet apart, keep your back straight, tighten your core, bend your arms, and lift the dumbbell to your chest with both hands.
Keep your back straight, squat down with your hips bent back to the action peak, then keep your body still and your big arm still, slowly put down the dumbbell until your arm is straight, and then your biceps will drive your forearm to bend up to the action peak.
Then get up and stand up. While standing up, the deltoid muscle pushes the dumbbell upward until the arm is straight.
Stop at the apex, contract the deltoid muscle, and then bend your hips and knees again to complete the bending action.
Keep your back straight and your knees and toes in the same direction during the whole movement.
Action 5: Bend over and row.
Bend down, support your arms directly under your shoulders, bend your elbows slightly, hold dumbbells in your hands, and straighten your legs backwards.
Keep your back straight, tighten your core, keep one arm to support your body, and your back muscles exert force to drive the other arm to bend your elbow, so that your big arm can cling to your body and pull the dumbbell to your hips.
Stop at the top of the action, contract the back muscles, and then control the deceleration to complete the action on the other side.
Action 6: Dumbbell straight leg hard pull+vertical rowing
Stand with your feet slightly narrower than your shoulders, your back straight, your core tightened, and your hands hang dumbbells in front of your legs.
Keep your back straight, keep your calves still, bend your hips forward, reach the peak of your movement, and feel a strong pulling feeling on the back of your thighs.
Then push the heel to the ground, tighten the hips, push the hips forward, and pull the dumbbells up until the body is upright.
Don't stop your arm movement after you stand upright. The deltoid muscle exerts force to drive the arm to bend the elbow and lift the dumbbell upward to the action peak.
Stop at the apex of the heart, contract the deltoid muscle, then slowly fall forward and finish the hard pull again.
Action 7: standing dumbbell logging
Stand with your feet apart, chest out and abdomen in. Hold a dumbbell in each hand and lift it to the side.
Keep your body stable, turn your shoulders sideways and move your arms down at the same time.
After the vertex stops for a period of time, it returns in the opposite direction and then completes the action again.
Action 8: Backward Squat+Compound Flat Lift
Stand with your legs slightly apart, your back straight, your core tightened, and your hands holding dumbbells hanging at your sides.
Keep your body stable, take a big step back and squat down with the trend, at the same time, the big arm remains motionless, the biceps exert force, and the small arm bends upward.
Until the front thigh is parallel to the ground, feel the contraction of biceps brachii at the same time, then get up and return to the original action state.
After standing firm, squat with the other leg backward, while keeping your arms straight (elbows slightly bent), lift the dumbbell to shoulder height, get up and restore the forearm to be parallel to the ground.
Keep your back straight during the whole movement, keep your knees and toes in the same direction, and be careful not to touch the ground when squatting.
Be familiar with the essentials of action and warm up fully before starting training. Don't imitate them from the beginning. During training, ensure the quality of every movement and make every movement effective. Each action 15-20 times, complete the unilateral action by changing sides, with 3-4 groups each time. After the training, stretch and relax, don't stop immediately.