First, the lower limbs:
1. Goblet Squat
Functional trainer Mike Boyle likes this action very much. It can be used as an auxiliary training action for learning squat movements, and it can also exist as an independent training action. Training effect: strengthening lower limb muscles, standardizing action mode and controlling core posture.
Action process:
1. Feet slightly wider than shoulders, toes slightly abduction, 30? About; In all parts of; about
2. Hold one end of the dumbbell with both hands, let the other end droop naturally and stick it on the abdomen.
3. Squat down, the back is straight, the hips are extended backwards, and the knee joint can slightly exceed the toes, but don't move forward too much. The knee joint is oriented in the same direction as the toes.
4. The squat depth should reach at least the thigh parallel to the ground.
5. Try to keep the lower end of dumbbell in contact with abdominal skin or clothes after squatting, which requires the body to be as straight as possible.
Note: this action is different from barbell squat, especially the strength lift squat, which cannot be directly transferred.
Reduce squatting posture
Training effect: strengthening lower limb muscles; Basic action patterns of human body; Core attitude control
Action process:
1. Keep your feet about 1 leg (I think which of you has such short legs? ! )
2. Both feet and toes point forward.
3. The trunk is vertical
4. Hold a dumbbell in each hand
5. Squat down, keep the trunk moving vertically, and the hips, knees and ankles are 90?
6. Push your front and rear feet to stand up at the same time.
Note: the center of gravity should be evenly distributed on the front and rear feet, and each foot should bear 50% of the load.
Second, upper limb push
1. Push-ups (horizontal push)
I like push-ups, which are far more functional than bench presses, but I just don't like doing them. I am so headstrong, but everyone has to do what he should do.
Training effect: strengthen upper limb strength (chest, triangle front, three heads); Trunk posture control; Dynamic core stability
I won't talk about the action. Everyone can basically do it, but there are problems with the details. The picture above is very clear, so the text is copied.
2. Push (vertical push)
Push-ups focus on the chest, push-ups focus on the shoulders, and the requirements of the two movements for the core posture are completely opposite. Push-ups belong to the prone bridge, so the spine arrangement tends to bend forward, leg lifts belong to the upright state, and the spine arrangement tends to stretch backward. The difference in core posture is my intention to choose these two movements.
Training effect: upper limb muscles (deltoid, triceps brachii, etc. ); Attitude control of luggage.
Third, upper limb pull
1. One-arm rowing (horizontal stroke)
This is the action practiced by this big girl, but I think this action is basically meaningless if your dumbbell is not heavy enough.
Training effect: strengthen back muscles.
Action process:
1. Imitate the posture of the big girl above.
2. Dumbbell pull-ups along the side of the body to avoid trunk rotation and increase the pull-ups as much as possible.
Pull-ups (vertical stretching)
Although you say that you only practice dumbbells at home, I strongly recommend your family pull-ups because you want to build a good figure and use as little movements as possible, then this one is definitely on the list.
Training effect: strengthen back muscles.
Fourth, waist and abdomen
1. Lie on your back and abdomen.
In fact, there is an essential difference between sit-ups and sit-ups. The former can be regarded as supine spinal flexion and the latter as supine hip flexion, each with its own advantages. Here we mainly use the former. Function: vest line
Key points:
1. In fact, increase the angle of hip flexion as much as possible, and the closer it is to 90? The lower the component involved in hip flexion.
2. The lower back does not need to leave the ground, which can ensure the strength of abdominal muscles.
Squeeze, hold, and squeeze again
2. prone superman style
Function: Main points of drainage ditch:
1. navel bracket
2. Ass clamping
Just touch your back, there is no need to work so hard. This action cannot be squeezed like abdominal muscles. Be careful that the spinous processes squeeze each other and cause injuries.
Fifth, functional training.
1. One leg hard drawing
Training effect: hip stretching and strengthening; Balance; attitude control
Action:
1. Stand with your left foot and your right foot off the ground.
2. Hold a dumbbell in your right hand or a dumbbell in each hand.
3. Standard hard pull posture, keep the trunk straight and attached forward, while the suspended leg (right leg) is lifted backward to keep synchronization.
4. The dumbbell gently touches the foot surface, stretches the hips, and stands up to welcome guests? .
5. Keep your torso straight and your center of gravity stable.
6. The knee joint of the support leg (left leg) can bend slightly when controlling the ball.
2. One-arm high grab
Training effect: explosive movements of lower limbs;
1. The posture on the left is ready, with your feet open, squatting slightly, hanging dumbbells on your right hand naturally, chest out and abdomen in.
2. The lower limbs are stretched rapidly, and the dumbbells are lifted by the arms.
note:
1. The lower limbs push and stretch, and the arms do not participate in exertion, completely relax and only participate in the final stage of support.
2. Dumbbells should be as close to the body as possible.