What parts of muscles can you exercise by lifting dumbbells? Help me. Choose the right weight before practicing dumbbells. 2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad. The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music. As we all know, dumbbell is a simple and economical fitness equipment, but few people study its fitness principle. At present, there are still many misunderstandings about the fitness function of dumbbells, and the fitness function of dumbbells is far from being fully exerted. Myth 1: Exercising with dumbbells can not only increase strength, but also help shape a healthy body. Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal. Before exercising, we must first know who is our favorite, strength or bodybuilding. There are two main ways to exercise muscles, one is to increase the number of muscle fibers; The second is to increase the volume of muscle fibers. The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can obviously increase the muscle volume, but the strength increase is relatively small, which is suitable for bodybuilders or mass bodybuilders. Fitness enthusiasts usually take fitness as their main purpose. To this end, when using dumbbells to exercise, you must follow the following rules. Choose dumbbells with appropriate weight before training. Generally, you need to choose dumbbells with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted at a time is 10 kg, you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise. For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. When exercising, lift 6-8 groups at a time, and each group repeats 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good. Myth 2: Dumbbells only practice upper limbs. Some people think that dumbbells can only practice upper limb strength. If you want to exercise in an all-round way, you may need some complicated equipment. Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not? Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercise, you can also use dumbbells to increase the load of back muscles, thus increasing back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet. Myth 3: Dumbbells are not suitable for the elderly. There are many elderly fitness enthusiasts, but they often choose jogging, radio exercises or Tai Ji Chuan, while few people pay attention to strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more. Muscles move and help the body stay still. With the increase of age, muscle fibers naturally contract and their strength decreases, which not only slows down their movements, but also reduces their stability. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in each joint is greatly increased. Proper strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay a foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint, thus alleviating or alleviating various pains. Dumbbells are exquisite and inexpensive, especially suitable for strength exercise for the elderly.

Which part of the muscle does the arm exerciser exercise? Great gods help sit-ups: abdominal muscles. Recumbent support: the lateral arm can be exercised, and the pectoral muscles (mainly lateral) and abdominal muscles are also affected. Stretcher: the lateral muscles of the arm (stretching the hand from the back of the hand to the shoulder) and the back muscles.

Which part of the muscle does dumbbell mainly exercise? Is 20 kilograms enough? It's definitely enough for the great gods to help, brother. You are really strong.

How to exercise the muscles of the whole body? Great gods can use a pair of dumbbells, but also effectively carry out full-body fitness. The specific exercise method is as follows: 1. Chest 1. Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended. 2. Pushing upwards: mainly practicing upper chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it. 3. Sleeping bird: mainly practicing the middle thoracic groove. Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm. 4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior. Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it. Note: In order to prevent damage, the descending process should not be too fast. Second, the shoulder 1. Push: mainly practice the toe, middle and back of deltoid muscle. Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm. 2. Side lift: mainly practice the middle bundle of deltoid muscle. Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms. 3. Bend over and lift sideways: mainly practice the posterior deltoid. Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly. 4. Shrugging: Mainly practicing trapezius muscles. Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering. Third, it is followed by 1. Bend over and paddle with your arms: mainly practice latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing. 2. Bend over and paddle with one arm: mainly practice the outer back and lower back. Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion. 3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris. Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast. Fourth, biceps brachii 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. 2. Mind bending: mainly practice biceps muscle peak. Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. 3. Lateral bending: mainly practice the brachialis and forearm muscles. Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. Five, triceps brachii 1. Neck flexion and extension: mainly practice triceps brachii. Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. 2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers. 6. Leg 1. Squat: mainly practice thigh muscles and gluteus maximus. Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover. 2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris. Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg. 3. Prone leg bending: mainly practicing biceps femoris. Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris. Seven, the calf stands on one leg and lifts the heel: mainly practicing the calf muscles. Action: Hold dumbbells and fixtures, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, lift the heel to the highest point, and then slowly recover.

Can swimming exercise the muscles on your arms? Great God helps you. Generally speaking, swimming will shape more, but if you persist for a long time, you will swim out of your muscles. But if you want to exercise your arm muscles by swimming alone, I'm afraid it's hard to exercise your arm muscles by swimming. It is recommended to buy a pair of paddling palms and carry them with you, around 30 yuan. I don't know if there is any difference. Use the palm to enhance the resistance of the arm and strengthen the muscles.

Please accept it, thank you!

What parts of muscles can pull-ups exercise? Belly and arms!

How is the muscle fever when practicing dumbbells? The gods helped me prove that your practice was effective. Keep trying!

Satisfied, please adopt.

How to exercise thigh muscles? The great gods helped me bend down and stretch my legs. I do many groups, with as many as 10 groups per leg. The training method is as follows: after one leg finishes a group, do it with two legs immediately, and increase the weight one by one. When one leg can't control the weight, do it with the weight that two legs can bear. When practicing, sit on the leg flexion and extension device, back against the mat, and hook the stick with your feet. The contraction of quadriceps femoris will lift the bar, neither fast nor slow. One of the main mistakes people often make is that the speed is either too fast or too slow. The key is to master the right speed. After lifting to the highest point, lock your knees, but only increase the separation of thigh muscles to squeeze the quadriceps. If it is to increase the circumference of the thigh, it will not stop at the highest point. Keep your muscles tense when you lean back, thus deepening the quadriceps. Kick the mat, back against the baffle, hold the adjusting lever, and bend your knees as much as possible. Until your knee touches your chest. Then the quadriceps burst into strength until the thigh was completely straightened, the knee was locked, and the whole body was in an oblique supine position. Medium moving speed-unless the weight used is heavy. The maximum weight used is 24 barbell pieces (45 kg each), which is about 1000 kg. How much weight you use depends on your situation. If you want to try the maximum weight dam 1, please ask your friends to protect and help you. Pedals are like kicking. I often change the position and angle of my foot to strengthen the exercise of different parts of quadriceps femoris. The practice of pedaling is to lean back on the cushion, shoulder on the load-bearing bracket, and squat until the biceps femoris touches the calf. Stare up, hold the cushion, and focus on the quadriceps. Until your legs are staring straight. Make it with a barbell or a hard puller. Focus on the back of thighs and hips, not the lower back. Keep your feet apart, bend your body, bend your knees slightly, grasp the lever or handle, straighten your back, tighten your lower back completely, pull the barbell up, and feel the biceps femoris stretch obviously when standing. Be careful not to bend your back. Bending your knees slightly can avoid this mistake. Stand with one leg bent and stretched, put it on the mat twice, grab the handle with both hands, kneel on the mat with one knee, and hook the stick with the heel. Biceps femoris contract, and lift the stick upward until you can touch your hips. Try to contract the biceps femoris at an appropriate speed, and don't rely on gravity when stretching and recovering. After one leg completes a group, change to the other leg, and each leg does 6 groups.

/kloc-how to exercise the whole body muscles at the age of 0/6? The great gods help to strengthen, such as practicing sub-age barbells, sit-ups and push-ups and other fitness equipment. These can exercise muscles, but the most important thing is persistence!

How do boys exercise muscles? The great gods help push-ups is the best way to exercise muscles! Give it a try!

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