1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3. Sleeping bird: mainly practicing the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, the shoulder

1. Push: mainly practice the deltoid.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

2. Side lift: mainly practice the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

4. Shrugging: Mainly practicing trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Third, back

1. Bend over and paddle with both arms: mainly practice latissimus dorsi.

Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and paddle with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.

3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.

Fourth, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.

Five, triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Six, legs

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

3. Prone leg bending: mainly practicing biceps femoris.

Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris bends the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, then stops for a while, and then slowly recovers with the tension of the biceps femoris.

Seven, calf

Standing on one leg and lifting heels: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Brief introduction of various dumbbell exercise methods

Dumbbell is the most economical, convenient, practical and effective exercise equipment. Reasonable use of dumbbells can achieve good exercise effect. The following briefly introduces some commonly used dumbbell exercise methods.

Side lifter

Stand up straight, hold a dumbbell in each hand, and the palms must be opposite. Keep your arms slightly bent and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.

Romanian hard graph

Stand up straight, push down a pair of dumbbells with your palms and hang them in front of you. By lifting the buttocks, the body's center of gravity falls back to the heel, the knees are slightly bent, and the dumbbell slides down the thigh until it reaches the middle end of the tibia. Return to the starting position and repeat.

Dumbbell bird

Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep your arm slightly flexed and slowly lower the dumbbell along the arc until your upper arm is flat with the ground. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat. Step vertically, holding a pair of dumbbells hanging at your sides. Stand facing the bench, then step on the square leg and put your right foot on the bench. Press down the right leg hard to drive the body to move to the stool until the feet are flat on the stool surface. Then step down on your left leg and let your body return to the starting position. Then step on the left leg, repeat and double retreat alternately.

Bilateral dumbbell rowing

Hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.

Shrugged

Hold a pair of dumbbells, stand upright, as far as possible so that the shoulders reach the ears, then put down the repetition and don't let the shoulders rotate forward or backward.

Forward lunge

Hold a pair of dumbbells hanging at your sides, stand up straight and look forward. Step forward with your left leg until your left knee bends 90 degrees and your right knee almost touches the ground. Add it back to the starting position, then change the right leg. Repeat.

Supine French arm flexion and extension

Lying on a flat stool, holding a pair of dumbbells in the palm of your hand and putting them on your chest. Keep your upper arm still and slowly lower the dumbbell to your ear. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat. Standing posture dumbbells are bent and upright, holding a pair of dumbbells vertically to the side and palms backward. Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again. When the left hand returns to the original starting position, the right hand begins to bend upward.

Key points of choosing and using dumbbells

Dumbbell, one of the simplest and most economical fitness equipment. Practicing dumbbells is not limited by the venue, and it is easy to learn. Through dumbbell exercises, you can get a pair of strong arms, and you can also avoid occupational diseases such as weakness of limbs, shoulder pain and joint pain. Shopping malls or gyms have all kinds of dumbbells with different weights. How to choose dumbbells and how to take them?

Principles of choosing dumbbells

Usually, dumbbells are suitable for general practitioners, and it is not advisable to choose dumbbells too light or too heavy. Men can generally choose 15kg/ dumbbell (adjustable). For men, the purpose of practicing dumbbells is to strengthen muscles. Relatively speaking, women choose dumbbells that are much lighter and weigh about 3kg/ piece (it is best to start with 1 kg and then gradually increase). Because the purpose of women's sports is to reduce fat, modify muscles, and make the body slimmer and more attractive.

The essentials of practicing dumbbells

Like all sports, you should do some warm-up activities before practicing dumbbells, such as moving your wrists to avoid muscle and ligament damage during exercise. Before practicing, you should choose a dumbbell with a proper weight. If the purpose of practicing dumbbells is to gain muscle, it is best to choose dumbbells with 65%~85% load. When the maximum weight you can lift at a time is 10 kg, you should choose dumbbells with a weight of 6.5 kg ~8.5 kg for exercise. During practice, 5~8 groups move 6~ 12 times every day. Don't move too fast, and each group should be separated by 2~3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.

The benefits of practicing dumbbells for a long time

Dumbbells are suitable for long-term exercise because they don't have too many requirements for sports venues and weather. Sticking to long-term dumbbell exercise can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscles.

Dumbbells 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.

Dumbbells can also exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.

Myth: Dumbbells are not suitable for the elderly.

There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more.

Muscles move and help the body stay still. With the increase of age, muscle fibers naturally contract and their strength decreases, which not only slows down their movements, but also reduces their stability. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in each joint is greatly increased. Proper strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay a foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint, thus alleviating or alleviating various pains. Dumbbells are exquisite and inexpensive, especially suitable for strength exercise for the elderly.