In fact, dumbbells are not the key to the problem, but how to use them. Of course, you don't practice your movements every time you train, nor do you practice your whole body every time you train. Generally, he chooses 2-3 action combinations, doing 3-4 groups for each action and practicing one body part at a time. This method is very good. Here's what he did.
First, dumbbell rowing
Seen from the side. John's back muscles are at least 4 inches thick (1 inch = 25.4 mm). From the front, his back looks like the head of an angry cobra. Such a beautiful back muscle is trained by using dumbbell strokes, because this action allows him to stretch and contract the latissimus dorsi to the maximum extent. He put one leg on the stool, the other leg flexed slightly, stepped on a 6-inch-high wooden platform, leaned forward, tried to put down the dumbbell to pull the latissimus dorsi, and then pulled the dumbbell up until his hands exceeded the inclined upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder during the whole movement, and don't make it swing too much. Do it 8 times in a group.
Second, lying birds.
Lie on your back on a stool with a certain inclination and fully stretch your chest muscles to make them completely * * *. When doing it, cross your legs and leave your feet off the ground to avoid hunchback and weaken the training effect. Dumbbells are lifted to the highest point without touching, and elbows are slightly bent when falling. He said, you should imagine that you are holding a big bucket when you fly. Only in this way can we ensure the correct action. The weight of dumbbell is the weight that can only be lifted 8- 10 times.
Third, lie on your back and clip your chest.
On the bench, the body is perpendicular to the bench, the middle and upper part of the back touches the bench surface, the head is suspended, the feet are on the ground, and the arms are kept straight during the action. Pay attention to breathing, exhale when the dumbbell is lifted from the lowest point and inhale when the dumbbell falls from the highest point. The fall must be sufficient, so that the dumbbell almost touches the ground. Do it 20 times in a group.
Fourth, bird prone.
John says this is the most effective way to widen shoulders. Every time he trains his shoulders, he puts this action in front, because the back of deltoid is the most difficult to practice and the most difficult to grow. He put a towel on a half-height stool and put his forehead on the towel. Lift your arm slightly to one side, turn your thumb to the ground twice, lift your elbow slightly over your shoulder, and then slowly fall back. Generally do 12- 15 times.
Verb (abbreviation of verb) Arnold elevator
Lifting is as important to shoulder muscles as squatting is to quadriceps femoris. Sometimes he stands up, sometimes he sits up and sometimes he turns his shoulders (this action was advocated by Arnold the year before last). Pay attention to the fact that the upper body must be upright, and the back should be supported by itself or fixed with a belt, so as not to make the shoulders sway unsteadily.
This movement is more difficult than ordinary dumbbells, so it is slightly lighter. At first, hold the bell on the shoulder with your palm. When lifting, the wrist rotates outward, and when reaching the highest point, the palm is forward. The trick of this action lies in the elbow, that is, keeping the elbow vertically extended and lowered. One group did it 6- 12 times.
Sixth, bend down and lift.
He first did several groups of 20 lightweight warm-up exercises, and then gradually increased the weight and reduced the number of times. The action is that the upper body leans forward parallel to the ground, so that the big arm is close to the side of the body and the palms are opposite. Take the elbow joint as the axis, pull the bell backwards, and then lift it slightly higher than the back, so that the triceps brachii will be subjected to greater * * *. When the arm reaches the limit, rotate the wrist 90 degrees and tighten the triceps completely. Do it six times with heavy objects.
Seven, supine arm flexion and extension
Lie on your back on a flat stool, cross your feet off the ground, lift your head slightly off the stool, hold the bell with your hands facing each other, and fix your big arm at a 45-degree angle with your trunk. Do arm flexion and extension, 6- 12 times as a group.
Eight, inclined plate arm bending
In the process of action, the upper arm should not leave the inclined plate, and the arm should be fully extended, but not excessively, which is the most important thing to pay attention to.
Alternate arms, more concentrated, improve the separation of biceps brachii. In the process of bending, the biceps are always in a state of contraction. Therefore, the arm should not be close to the shoulder when bending, otherwise the biceps will have a temporary rest and reduce the training intensity. Do it 5-7 times for each heavy group and 12-20 times for each light group.
Nine, the thumb bends upwards.
This action is to increase the fullness of biceps brachii and the separation of brachialis muscle. Hold a dumbbell in each hand and hang it on the side, palms facing each other, bending upward, keeping palms inward and thumbs upward. When the dumbbell is lifted to the chest, turn your wrist so that your palm is up. During the exercise, the upper arm did not move, and the group did it 8 times.
Ten, one leg squat
In order to make his thighs strong and beautiful, John practiced one-legged squat. He doesn't count the times, but each group has no fewer than 12 times, up to 50 times.
He did this exercise with enough weight, focusing on the correctness of the action and the feeling of the quadriceps. Keep practicing until the quadriceps has a burning sensation. Pay attention to keep your knees and toes on the same plane during the action to avoid injury. He usually squats down to his hips below his knees, so that his thighs are more beautiful and his muscles grow faster. Standing on a stool, the other leg naturally hangs down. Hold the bell with both hands, or put the dumbbell on your shoulder.
Eleven, straight leg hard pull
This exercise is to enlarge latissimus dorsi. Stand with dumbbells at your sides, hands facing each other. The upper body leans forward, at the same time, the palm faces the fibula, the head is raised, and the knees are slightly flexed, so that the back is fully extended, but there is no uncomfortable feeling. Then. Pull up the dumbbell and rotate your arms at the same time until the tiger's mouth is opposite. Do it 6 times in each group.
If you can master the above eleven movements well. You can build beautiful muscles without going to the gym.
I have a pair of 75kg dumbbells and want a fitness plan. I have175,75 75kg dumbbells, and I want to buy a multifunctional lying board, about 200 online. Dumbbells are good exercise equipment, which can exercise muscles in all parts of the body. Practice searching for videos on the Internet. Very detailed, not much to say here! Mainly talk about matters needing attention. First, you must warm up at home for ten minutes to avoid muscle strain, then do dumbbell weight-bearing exercise for half an hour, and then do aerobic exercise for half an hour, such as brisk walking, jogging, skipping rope and riding a spinning bike. This combination has a great effect on reducing fat and increasing muscle. Secondly, you can't eat for half an hour after exercise, and then you can absorb it the fastest. Then you can eat three or four egg whites, an egg yolk, fruits and vegetables, bean products and lean meat.
Help me make a fitness plan without fitness equipment. 1. For chest muscles: dumbbell flying bird dumbbell bench press side lift is of course the best choice. 2.
Exercise all your muscles. It's good to use dumbbells. The primary fitness program is as follows: warm up for 5 minutes before fitness, stretch for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after training;
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
Arrange 45-60 minutes of aerobic activities such as running, skipping rope and cycling on Saturday or Sunday.
Daily abdominal training should be adjusted according to your own situation, and the effective time of each training (excluding warm-up and stretching) should not exceed 1 hour. The rest between groups is 60-90 seconds, and the rest between actions is 90- 120 seconds. Protein (eggs, beef or protein powder) and carbohydrates (bread, milk, protein powder, etc. ) What is easily absorbed should be supplemented after each training.
I have a pair of dumbbells, a crank barbell and a doorframe horizontal bar. It doesn't matter what kind of fitness plan I should make. These instruments are designed to exercise the upper body and part of the core. Any plan can be made. The key is to repeat every day and stick to it for a long time.
How to make a fitness plan? Push-ups and sit-ups.
Plan: Do 10 groups every day, with 20 in each group. I can grow to 25 in the future. Add according to the number of five, no more. Be sure to do it in groups. Each group has a rest for 2-5 minutes.
It will take half a year to be effective.
Exercise upper limb muscles on 1 day.
100 supine birds (do it in groups, preferably 20 birds in a group).
100 wide-arm push-ups for lifting feet (done in groups, preferably in groups of 20).
I can be your stretcher. I wonder how many springs you have! Second, 100 (in groups, 10 to 20, depending on your situation! )
Practice abdominal muscles the next day.
200 sit-ups (done in groups, preferably 20 in groups).
Do it in groups 100 (do it in groups, preferably in groups of 20).
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On the third day, do leg exercises and squat 200 times (in groups, preferably in groups of 20).
Climb the stairs until your legs are sore.
Run on the fourth day to exercise your whole body muscles and make yourself look more natural. Watch your swing arm. Then run at high speed.
On the fifth day, do 1 day.
Do it the next day on the sixth day.
On the seventh day, I only climbed the stairs and had a (slight) rest.
Wuyue is the only one who respects zzzz's originality. Please indicate when using for reference.
Please help me make a fitness plan and training plan:
Four groups of chest compressions on Monday 10- 12
Tilt the dumbbell upward and press 4 groups 10- 12.
Feiniao 4 zu 10- 12
Three pulleys press down four groups 10- 12.
Four groups of neck flexion and extension 10- 12.
shank
Standing and lifting ankles 6 groups 20-25
On Tuesday, four groups of barbells stood with their arms bent, 12- 15.
Sit in dumbbell bend 4 groups 12- 15
Second head of femur
Straight leg hard drawing group 4 15-20
Prone leg back hook group 4 15-20
Wednesday thigh
Squat 4 group 10- 12
Flexion and extension of instrument leg 4 groups 10- 12
Step squat 4 groups 10- 12
Come back on Thursday
Bending barbell row 4 groups 10- 12
T-bar rowing group 4 10- 12
One-arm dumbbell rowing 4 groups 10- 12
Four groups 10- 12 are recommended for deltoid barbells on Friday.
Side elevator group 4 10- 12
shank
Standing and lifting ankles 6 groups 20-25
Kneel for biceps, pectoral muscles and abdominal muscles. There is only a pair of dumbbells in the fitness plan, so you can't go to the gym. You can use two chairs at home to lift your arms (exercise your chest muscles and chest muscles)-20 groups, 4 groups in a row, with a rest between each group 1 min for 40 seconds.
Put your feet on the table or bed, and do push-ups with your hands (exercise pectoralis major and upper pectoralis major)-25 groups, 4 groups in a row, with a rest of 2 minutes between each group. When doing push-ups, you can put your hands on the chair and keep your upper body at a certain distance from the ground. When you sink, try to expand your pectoralis major to fully expand it. Get up quickly when you get up, so that the pectoralis major muscles contract and congestion.
If there are dumbbells at home, lie in bed and do flying birds (exercise pectoralis major)-50 groups, 4 groups in a row, with a rest between each group 1 minute. -The heavier the dumbbell, the better!
If you follow my method, you will have a beautiful chest muscle contour in two months. If you can persist for about 1 year, your chest muscles will be very thick.
There are generally 8 abdominal muscles, and the first 6 muscles can be quickly displayed by doing sit-ups and exercises. But the following two muscles belong to the lower abdominal muscles, and sit-ups can't make them exert their strength, so hanging legs is the best training method.
Three exercises:
Sit-ups: lie flat on the ground, put your calves on the bench, then shrink your shoulders and create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.
Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.
Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen.
The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.
If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.
Leg lifting in sitting position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.
Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.
Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.
Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
You should make sure to do at least two of the three actions I give you every day. Each action is a group of four consecutive groups, separated by one minute. You can have perfect abdominal muscles in a month.
In terms of diet, drink more white water or juice, eat more lean meat, (eat more high-starch foods such as potatoes and sweet potatoes), and cook 4 eggs a day (only eat egg whites).
I wish you early success.
Who can help me make a fitness plan? Premise: (I only have one dumbbell) I want to practice my chest muscles.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Help me make a fitness plan. You must go to the gym when you exercise, because you need professional guidance to make rapid progress. Just like Liu Xiang, although he is very talented, he could not have achieved today's achievements without the guidance of coach Sun.
It's ok to help you make a plan, but it's definitely not for you. You have to make your own plan. I recommend buying a health and beauty magazine. You can find a plan that suits you. Explore yourself from the beginning without knowing anything.
Help me make a fitness plan. Hello,
First of all, keep jogging every day. It is best to run for half an hour at 17: 00- 19: 00. Unfortunately, you don't have time, so choose some time in the morning or just 7: 00 to 7: 30. The second best thing is to fix this time every day. Say it again! Attention, it's jogging! Aerobic exercise, reducing fat, making your body fat burn, muscle lines more obvious, and many other benefits!
The other is exercise. Personally, I suggest exercising in the afternoon, not every day.
The following is the scheme, and the number of groups is as follows.
Monday: biceps, pectoralis major, trapezius.
Wednesday: Triceps, latissimus dorsi (upper back)
Friday: deltoid muscle, lower back muscle (waist)
Abdominal muscles should be practiced every day
First of all, you have to understand what RM means:
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
One: two muscles: standing dumbbell and bending.
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
Triceps: Prone arm flexion and extension.
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.
Three: shoulder trapezius: there are more here, because the trapezius is divided into three parts: front, middle and back!
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Qianpingju
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, and hang the bell in front of your legs with both hands. C. Action process: Lift the dumbbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
Four: trapezius muscle:
Shrugged
A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.
Five. Rowing with dumbbells in one arm.
As the name implies, it's just like rowing: legs slightly bend, upper body slightly leans forward (at an angle of 150 degrees with the ground), hands dumbbells naturally droop, jaws move forward, and then stroke, upper arm contracts to overlap or exceed upper body, forearm and upper arm form an angle of 90 degrees, and so on.
Sixth, pectoralis major
Dumbbell birds are divided into lying birds, upper lying birds (head is higher than hip) and lower lying birds (head is lower than hip). Attention! Either way, hold the dumbbell with both hands perpendicular to the ground, perpendicular to the ground! The tiger's mouth is opposite, and the elbow is slightly bent, so that the lower arm and the upper arm form an angle of 120 degrees, and then the two arms slide down along the sides with the shoulder as the axis (such as a bird flying). So repeatedly
Seven. Lower back muscles: hard pull (standing, upper body leaning forward parallel to the ground, feet together, legs slightly bent, hands holding dumbbells hanging in front of knees, jaws facing each other, and then starting to do actions: upper body straightening, back to vertical to the ground, hands on both sides of thighs, jaws forward, legs straight, etc.)
If you still don't understand the meaning of the expression, search some pictures yourself or ask.
The action is basically completed, and now it is the turn of the group number and frequency.
Each group is 8- 10 (the weight must be 7- 10RM) and 4-6 groups.
Abdominal muscles: The main movements are: rolling the abdomen and lifting the legs on the back is similar to sit-ups, but the calf is bent 90 degrees. Put your hands on your chest to avoid borrowing, and then roll up your body with the strength of your abdominal muscles, not your waist.
Lie on your back and lift your legs: Lie flat on the ground, keep your upper body still, leave the ground below your hips, keep your thighs and calves straight, move your thighs in the direction perpendicular to the ground, and squeeze your lower abdominal muscles!
What I said in advance is:
Abdominal muscle training's way has the following two movements: Never mind other muscles, do two groups in succession for each movement, and do two groups of supine leg lifts immediately after belly rolling, each group 15-20. There is no need to rest between the four groups. After the completion of the fourth group, rest for 1-2 minutes, and continue to bypass the fourth group again. If you still have endurance to continue training, you can add more groups according to your own situation until your muscles are exhausted!
If there is protein powder, eat 30g before exercise 1 hour and 20-30min after exercise, and eat two pieces of bread at the same time; If not, drink a glass of milk 20-30 minutes after exercise, a glass of milk every morning, and eat more meat at ordinary times.
That's about it. Ask questions.
I hope it helps you.