2. Dumbbell bending has two-handed alternating and one-handed movements, as well as standing and sitting movements. Generally, two hands are trained separately, so that biceps brachii is alternately isolated in the "peak contraction" state.
3. Lateral bending mainly exercises the upper arm brachial muscle and forearm extensor muscle. There are one-handed dumbbell lateral bending, alternating dumbbell lateral bending, dumbbell oblique lateral bending and rope beam lateral bending. Hold dumbbells or rope-bundle tensioners in the palms of both hands, and you can train with different grips or different angles.
4. Sit down with your hands bent and dumbbells between your legs. The triceps brachii of your upper arm rests on the inner thigh. The other is that the whole arm is suspended between the legs, which can make the biceps brachii contract in isolation and concentration. When bending the bell until the biceps brachii is in "peak contraction", the elbow and upper arm should move forward slightly.
5. The bracket bends to lift the triceps brachii and elbow on the pad at different angles. Mainly exercise biceps brachii lines and peak movements. Inclined support bending, that is, the triceps brachii and elbow of the upper arm are supported on an inclined support pad at an angle of 30-45 degrees with the ground; Straight brace bending is to make the support pad vertical to the ground. Deltoid training embodies a relatively simple combination of compound exercise and single joint exercise, with the goal of exercising all three muscle groups. Among many optional sports, we selected five key shoulder sports and introduced how to use them in training.
Sitting posture shoulder dumbbell press
Exercise muscle groups: deltoid, deltoid and trapezius.
Exercising with dumbbells is one of many ways to complete shoulder pressing exercises. Because this kind of compound exercise can effectively increase muscle mass and make you train with a large load and fewer times, it is very suitable as the first exercise you train.
You can also use a barbell press (Smith machine or free barbell) instead of a dumbbell press to increase the diversity of your training. Because dumbbells are relatively difficult to control, they should be used lighter than barbells.
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Grasping method
Hold the dumbbell forward with your palm and use your thumb to get the best control effect.
Starting position
Sit on the bench, chest forward, shoulders backward, lower back slightly bent, abdominal muscles tense, feet flat on the ground. Put the dumbbells outside your ears.
corner
At the lowest point, your upper arm should be roughly parallel to the ground, and your elbows should be outward and downward. Retract the forearm slightly inward for better control of the dumbbell.
Body posture
Keep your head straight ahead during training to ensure safety.
Matters needing attention
The quick reverse action helps to increase the energy consumption of the body, but don't use the rebound action at the lowest point, because it will put too much pressure on your joints.
behaviour
Push the dumbbells up and let them move inward and get close to each other. At the highest point, your arm should be almost completely straight and the dumbbells on both sides should almost touch each other.
key
Holding hands inward is another change, which can better train the front of deltoid and the upper part of pectoralis major. Keep your elbows pointing forward, not outward.
Body posture
Do not rebound at the lowest point, and change the direction of action smoothly.
breathe
Exhale near the highest point.
speed
Use a strong and slow contraction, pause for a moment at the highest point, and then slowly let the dumbbell descend along the same trajectory.
Matters needing attention
When you are tired, the decline of muscle strength often makes the dumbbell out of control at the top of your head. Therefore, if necessary, be sure to ask your training partner to help you complete the action.
Substitution movement
Overview: equipment shoulder press
Better: stand on the barbell and press on your shoulders.
Best: sitting barbell press
Sit dumbbell and lift sideways.
Exercise muscle groups: deltoid and trapezius.
> > Use this exercise to train your deltoid muscle better. If you have problems with your lower back, you can also use this exercise to strengthen your back.
Start your shoulder training with shoulder pressing, and then exercise the three muscles of deltoid muscle with isolation exercise. In addition to this exercise, you need to prepare other single-joint exercises of the front and rear deltoid muscles to form your complete shoulder training plan.
> > Use the weight exercise that can complete 10 movements. Isolated actions are usually not completed in a high-load and low-frequency manner. On the contrary, lighter weight can make muscles feel better swelling and burning.
Grasping method
Hold the dumbbell in your palm and hold the dumbbell in your thumb for better control. Your arms should be almost completely straight, only your elbows are slightly bent.