Dumbbell prone rowing: A. Key exercise areas: upper back muscles, especially latissimus dorsi and biceps brachii. B. Starting posture: kneeling on one leg? On the bench, one hand rests on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland. Stand with the other leg straight, upper body? Bend forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When you ring the bell? The focus is on the contractility of latissimus dorsi. Then slowly put it down and recover along the original road. Do it repeatedly. After practicing one hand, change to the other? Hands. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), at the same time, make the upper body slightly turn to the other side. This will be more conducive to the complete contraction of the back muscles.
Lift upright and sideways: a. Key exercise parts: posterior deltoid muscle bundle and upper back muscle group. 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:? Hold the bell to both sides until the upper arm is parallel to the back (or slightly beyond), stop for a while, and then put down the dumbbell to recover. Heavy? Say it again. 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.
Dumbbell bench press: a. Key exercise parts: pectoralis major, deltoid and triceps brachii. ? B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. ? C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically until it reaches the lowest position, that is, push it up? Action, exhale when push-ups. Then push it up to the open position, and repeat.
Tilt dumbbell bench press upward: a. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid muscle and triceps brachii. ? B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. ? C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). Minimize? Push up when doing it, and exhale when pushing up. ? D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.
Dumbbell bird in prone position: A. Key exercise parts: pectoralis major and deltoid muscle. ? B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. ? C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. Take a deep breath when the dumbbell falls. Hold the bell and lift it back? Exhale at the right time. ? D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.
Dumbbell pressing: A. Key exercise parts: This action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid muscle, trapezius muscle, upper thoracic muscle, triceps brachii muscle and upper back muscle. B. Starting position: hold the bell on both sides of the head with both hands. C. Action process: hands vertical? Push the dumbbell until the arm is straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.