Lifting dumbbells is a good way to exercise arm strength, and different lifting dumbbells have different exercise effects on various parts of the body, and men and women use dumbbells in different ways. The following is a collection of various exercise methods of dumbbells, hoping to help you exercise with dumbbells correctly.
The correct way to lift dumbbells;
Pushing the dumbbell too fast, coupled with the swing of the body, can easily cause muscle strain, and even lead to muscle tear in severe cases. Dumbbell is too heavy, beyond its scope of application, and the chance of injury will increase. In addition, dumbbell exercise also requires a high degree of joint fixation. If it is too fast or too heavy, it is likely to cause damage to the joints. At the same time, moving too fast will put more pressure on the tendon. Although you can exercise explosive force, you can exercise very few muscles, so you can't effectively exercise the target muscle group, and thus you can't achieve the fitness effect.
The correct way to lift dumbbells is to open your feet shoulder-width, keep them stable, hold your chest out and abdomen in, with your upper arm and forearm at a 90-degree angle, your palm looking straight ahead, your fist facing your eyes, and then push up. Exhale when pushing, and the movement must be slow, preferably at a constant speed. Remind the dumbbell lovers that if you like the sport of dumbbell, but don't know what kind of dumbbell suits you, you can go to a professional fitness club and ask the coach to help you with a strength training, which will not only ensure the effect of your exercise, but also improve the safety factor of your exercise.
Benefits of practicing dumbbells for a long time:
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
Dumbbell exercise 1. One-arm flexion and extension behind dumbbell neck
Target site: upper arm back
Action: Sit or stand. Legs apart, torso straight, right hand holding dumbbell straight up, higher than the palm forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
Dumbbell exercise method 2, supine bending arm pull-ups
Target parts: lower chest and back
Action: Lie on your back on a flat stool or beside the bed of a hard bed, with your upper scapula and head suspended, your upper body supported by your middle back, and your legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.
Dumbbell exercise 3. Dumbbell rowing upright
Target site: shoulder
Action: Stand upright, with your legs width apart from your hips, keep your torso straight, and hold a dumbbell in each hand. The dumbbell is hung on the front side of your thigh and your palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
Dumbbell exercise 4. Dumbbell alternating bending
Target site: the front of the upper arm
Action: You can sit in a standing position with your feet together on the ground, keep your torso straight, and hang a dumbbell on each side of your body with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.
Dumbbell exercise method five, dumbbell support bending
Target muscle: biceps brachii
Action: Sitting posture, legs apart, feet on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, and body slightly leaning forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.
Dumbbell exercise method six, dumbbell shoulder press
Target parts: shoulders, upper chest
Action: You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.
Dumbbell exercise 7. Bend over to lift dumbbells and stretch with one arm.
Target site: upper arm back
Action: Bend over, put your left hand on the stool surface or the edge of a hard bed, kneel on the stool surface with your left knee, slightly bend your right leg to support your body, keep your upper body parallel to the ground, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally let your forearm droop. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
Dumbbell exercise method eight, dumbbell squat
Target position: thigh
Action: Stand up straight, with your feet hip-width apart, chest out and abdomen in, and look forward. Take a dumbbell in each hand and hang it on your sides, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.
Dumbbell exercises chest muscles:
Dumbbell supine press is the basic training to exercise chest muscles, deltoid muscles and triceps brachii can also be exercised. Compared with barbell press, dumbbell press can get a wider range of activities. In addition, each arm moves independently to maintain muscle stability. So you need to pay more attention.
Lie on your back on the bench, hold dumbbells in your hands, put your shoulder blades together, bend your waist, and land your feet stably. At the beginning, the fist is opposite to the eyes, and the dumbbells are in a line.
Push the dumbbells up and close them slightly. After the action is completed, exhale, return to the starting position smoothly, and inhale. When doing training, pay attention to the trajectory of dumbbells. You should press the dumbbell firmly, extend your elbows to both sides and move your arms in the same vertical plane. Putting the dumbbells together slightly can expand the range of activities of the chest muscles and enhance the effect of the whole training. Don't straighten your arms completely to avoid putting too much pressure on the triceps brachii.
You can adjust the tilt angle of the bench so that all parts of the chest muscles can be fully exercised. If the tilt angle of the bench is 30-40 degrees, then the upper part of the chest muscles will get a good exercise, which is called upward tilt dumbbell press. In order to exercise the lower part of the pectoral muscles, please lower the inclination angle of the bench, which is called downward inclined dumbbell press.
Women's dumbbell exercise:
It is not easy to lose the fat of waist and abdomen by practicing waist and abdomen. Just doing aerobic exercise can't completely achieve the goal. You need at least three times a week. At least 20 minutes of aerobic exercise each time, with a low-fat diet, and then do dumbbell exercises. Waist exercise [action 1] This action is somewhat difficult. P lying on the floor, one arm bent, elbow supporting the body, forearm forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.
Training methods of women dumbbells-key points of training;
1, don't hunch your back or hold your breath, which will make your muscles out of control and dangerous.
2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.
3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.
5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.
Number and frequency of dumbbell exercise groups:
1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.
2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.
3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.
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