I think the sharing of other friends has been very detailed. Let me add some details that have not been mentioned, which is more conducive to the growth and function improvement of human muscles.
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The practice of small muscle groups is essential.
We often pay too much attention to the practice of large muscle groups and the growth of muscle blocks, which easily leads to muscle imbalance.
For example, it is easy to ignore the muscle strength exercises of fingers, forearms, neck, deep core and feet. When you go to the gym, you will probably pay great attention to practicing pectoralis major, abdomen, thighs and so on. Moreover, fitness instructors rarely practice their necks by themselves, which will form an imbalance in muscle strength.
Imagine: if your pectoralis major, arms and back are strong, but your neck muscles are weak, isn't your neck easily injured, and we spend a long time playing with our mobile phones?
Let's see how to practice dumbbells by hand:
1 freehand finger stretching exercise.
This exercise can lengthen our hand and compare it with the other hand after finishing!
At the same time, it promotes the blood circulation of the hands. For people like us who often do tricks, we should do more maintenance.
If your hands are cold, you will find that your hands become warm and energetic immediately after you finish.
There are many details about this operation. I took a video for you:
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2. Stretch wrist flexors and practice at different angles.
Practice the muscles around the neck with bare hands or elastic belt.
Especially the stable muscles at the back of the neck and deep cervical vertebrae (because the problem is mainly how to use dumbbells, I will briefly mention it).
Neck exercises are gradual, from static to dynamic, from light to heavy.
Let's take a look at how to use dumbbells to train muscles such as Brachial II, Brachial III, shoulder strap, pectoralis major, buttocks and legs. These training methods I introduced will be more integrated with human muscles, with simple operation and obvious effect. For your convenience, we will list them step by step.
First, biceps brachii training.
This is our biceps brachii, on the front side of our arm.
It is also one of the first muscles that beginners can practice, because it is easy to practice, and you can feel full of arm strength every time you finish practicing.
Although I can feel it every time I practice, what I want to say is that biceps femoris can be divided into long head and short head. Long head inside, short head outside.
Most people may not have fully practiced their long heads, so the muscles they have trained just present a "ball" without slender lines, because they don't know a detail, that is, they should pay attention to turning the forearm forward during bending, so this will happen.
In the process of forearm rotation, you can touch the inside of the big arm with your other hand. It contracted again.
So if you practice like this:
Even this exercise (the forearm is always in the pronation position) can't fully stimulate the long head and the short head at the same time unless you strengthen them separately.
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Triceps brachii training
The upper arm is horizontal, and the movement is completed by the flexion and extension of the forearm.
Breathe smoothly and exert your strength when exhaling.
You can do this with your bare hands:
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Shoulder strap muscle training (including deltoid muscle, upper trapezius muscle, scapular muscle, orbicularis major and minor muscle, etc.). )
First practice the lower shoulder external rotation machine. Most people's external rotation muscles are weak. In addition to strengthening, if you have chest arch, shoulder joint snapping, scapulohumeral periarthritis and so on. This action is necessary.
Practice deltoid muscle: practice deltoid muscle before, side and push, deltoid muscle is on the outside of shoulder.
The development of deltoid muscle is very helpful to increase shoulder width and make men look broad and strong.
The pushing movement mainly develops in the front and middle bundles of deltoid muscle. Practice with barbells or dumbbells. You can practice standing or sitting on a stool.
It is not difficult to master the push. Just push the barbell or dumbbell vertically upward until the arm is straight. However, there are two points to note. First, the upper body should always hold out the chest, abdomen and waist. Second, hold it on your head for a while, and then slowly put it down.
Neck push back is mainly developed deltoid posterior bundle and trapezius muscle.
When sitting, you can find a dumbbell that suits your weight, and each group can make 6- 10 dumbbells, so you can make three groups.
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Keep your body upright when doing the premise and side lift, and don't have excessive shoulder lift and body tilt.
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Chest muscle training
Bench press
Supine press, referred to as bench press, is one of the most common and effective methods to develop chest muscles.
Because of different body postures, bench press can be divided into bench press, upward oblique press and downward oblique press.
The main instruments used in bench press are barbells and dumbbells. We mainly introduce dumbbell bench press.
Taking recumbent recommendation as an example, the following points should be paid attention to in its preparation: the soles of the feet must be practical; Second, the upper back and buttocks contact the stool surface, making the trunk "bridge-shaped"; Third, the two hand bells should be parallel to the shoulders, and the dumbbells should be placed on the parallel lines outside the shoulders near the nipples.
This can be done unilaterally or bilaterally.
There are also several points to pay attention to in the essentials of bench press: First, use the sudden contraction of pectoralis major to push the barbell upward; Second, in the process of recommendation, the trunk always keeps a "bridge shape"; Third, when you push the barbell up and straighten your arms, your chest should stand up and your shoulders should sink. Don't shrug your shoulders with your chest, or the exercise effect will be greatly reduced.
Breathing methods are: when lifting the weight, inhale when pushing, and exhale when restoring. If you feel tired after lifting a heavy object or the last few times, when using the straight arm support, you should take two or three breaths, then take half a breath (that is, hold your breath), and let the barbell slowly fall on your chest. When the barbell touches, immediately push the barbell up with the contraction of pectoralis major until your arms are straight, breathe, and then take a deep breath.
Dumbbells are placed outside the chest when they are used for upward or downward inclined bench press.
Beginners must master the center of the dumbbell, the weight is moderate, and don't shake it back and forth.
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Latissimus dorsi training
row
Rowing is one of the main training methods to develop back muscles. It is named because its trajectory is like rowing.
In addition to the special rowing device for sports, rowing is mainly accomplished by barbells and dumbbells, which is technically called "barbell rowing" or "dumbbell rowing".
There are four kinds of grips in barbell rowing: narrow grip, middle grip, wide grip and parallel grip. Different grip distances and grip ways exercise different parts. Narrow grip and parallel grip focus on the upper muscles of latissimus dorsi; The middle grip focuses on the upper and middle muscles of latissimus dorsi; The wide grip focuses on the middle and lower muscles of latissimus dorsi.
There are two main ways to practice rowing with dumbbells: holding the bell with both hands and holding the bell with one hand.
One hand holds the bell, supported by the same leg, and the other hand and the knee of the calf.
It can better concentrate the strength of latissimus dorsi and reduce the burden of leg and back muscles.
Step 1: inhale, and pull the straight arm back to the front and lower end of the calf;
Step 2: With the help of the contraction force of latissimus dorsi, bend your elbow to lift the dumbbell up the calf to your knee;
Step 3: Continue to lift the dumbbell above the thigh with the strength of latissimus dorsi, while the chest is slightly stiff.
Finally, restore the exhalation. In the process of weight reduction, we must use the control of latissimus dorsi to slowly put down the dumbbell until the arms and shoulders are completely relaxed and the latissimus dorsi is fully extended.
In the process of exerting strength, beginners need to pay attention to three points:
First, the upper body is always chest, abdomen and waist, and it is not allowed to bow back and waist.
Second, the dumbbell lifting route is not vertical.
Third, don't use inertia when lifting the bell.
When lifting the dumbbell to the lower abdomen, pull it to the chest position and then put it down vertically.
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Waist and leg training
This part mainly talks about using dumbbells to practice the muscles of waist, buttocks and legs.
First of all, the first movement is dumbbell squat.
Squat this action can be a good practice of pushing buttocks, if you practice squat for a period of time with your bare hands, plus dumbbell weight, so much the better.
You can put a heavy dumbbell in the middle of the front side of your body with your hands, or you can put one on each side of your body.
Key points of squat:
1 ft is roughly shoulder width, or comfort width.
2 Align the left foot with 1 1 point and the right foot with 1 point.
Before squatting, open your knees and point them to your toes, second thumb and third thumb. Only when the knee is open can the hip joint be opened, which is in line with the running track of the knee joint when squatting.
4 Be slow when squatting, and pay attention to keep your knees open.
5 when squatting, sit down and bend your hips and hips first, then bend your knees, and your knees should not exceed your toes. The question about whether the knee joint crosses the toe is this: the public fitness suggests not to cross the toe to reduce the load on the knee joint. In the actual special sports, many movements of the knee joint exceed the toes, so it needs to be strengthened if it exceeds the toes. At this time, it is arrogant. ).
6 The range of squatting can exceed 90 degrees. When it exceeds 90 degrees, it will stimulate the posterior thigh and gluteus maximus more strongly. Generally speaking, the quadriceps femoris in the front thigh is better than that in the back thigh? Rope muscle is strong, and it is easy to get hurt when it is too strong. Suggest practicing? Rope muscle)
If you add hip back training, you can add a hip push.
The following is a demonstration of the actual barbell. Of course, dumbbells can also be used, but they are not as convenient as barbells.