Dumbbell fitness women's dumbbell fitness project, dumbbell fitness is a very popular sport in indoor fitness, especially favored by women, but dumbbell fitness also needs appropriate methods to achieve fitness results. First of all, you must specify a plan, understand the women's dumbbell fitness plan, and act quickly!

Dumbbell Fitness Women's Dumbbell Fitness Program 1 Tightest Hip

Exercise parts: hips, thighs and abdomen.

Stand naturally first, then put your feet together; Hold the dumbbell in one hand, relax and hang to your sides naturally.

Close your eyes, take three deep breaths, feel the circulation of fresh air in your body, and gradually calm down.

Open your eyes, chest and abdomen; Bend your knees slowly and inhale at the same time, feeling like sitting on a high bar chair; Keep your upper body straight and don't lean back.

Exhale, return to the starting position at the same time, stand naturally and tighten the thigh and hip muscles.

Repeat 20 times.

Strong chest

Exercise parts: chest, middle back, oblique back muscles, thighs and buttocks.

Stand naturally, holding a dumbbell in each hand and hanging it at your sides; The left leg wraps around the right leg from the front, and the left foot is hooked on the right calf (if it is difficult to keep balance, the left toe can gently touch the ground), and the center of gravity sinks.

You can try it first, inhale slowly, and at the same time, lift your arms down and bend your elbows 90 degrees, keeping your elbows and shoulders at the same level; Chest out and abdomen in, eyes straight ahead.

Exhale and cross your arms in front of you. The left forearm should be completely close to the right forearm from the elbow.

Inhale and return to your original position with open arms.

Repeat 10 times and then stand on your left foot and do 10 times.

Exquisite back curve

Exercise parts: back, triceps, shoulders, waist, thighs and buttocks.

Stand naturally with your legs, holding a dumbbell in each hand and hanging naturally at your side; Take a big step backwards with your left foot.

Tilt forward 45 degrees, bend the right leg with the knee, so that the upper body and the left leg are in a straight line; Tighten abdominal and hip muscles; During this process, your hands keep drooping naturally.

Exhale and lift the dumbbell until it is parallel to your hips; Feel the muscles of the back and shoulders stretched.

Inhale, put down the dumbbell at the same time, and return to the natural drooping state of your arms.

Repeat 10 times, then change your right leg and step back before doing 10 times.

A flat, firm abdomen.

Exercise site: the whole middle part of the body (especially the lower abdomen and abdominal muscles) and the muscles inside the legs.

Sitting on the ground, your knees naturally bend; Put one dumbbell between your feet and put the other dumbbell on your chest with both hands.

Pick up dumbbells with your feet and lift your legs until your calves are parallel to the ground; Belly in, chest out, look straight ahead and feel like you are rowing.

Inhale, keep the lower body still, put pressure on the abdomen with the hip as the fulcrum, and slowly lean back the upper body until it is 45 degrees with the ground.

Exhale, abdominal force, take back the upper body, return to the original rowing posture, and keep the lower body still.

Repeat step 3-4 for 6-8 times, put down your legs and rest 15 seconds, and repeat for 6-8 times.

Thin shoulders

Exercise parts: upper shoulders, arms, back, inner thighs and buttocks.

Stand naturally, with your feet open, twice as wide as your shoulders; Take a dumbbell in each hand and hang it naturally on the side.

After breathing smoothly, your feet rotate 45 degrees outward, with your toes pointing to both sides and your heels facing each other.

Tighten the hip muscles and squat down at the same time, in a stance of horse stance; The calf is vertical, and the knee should not be excessively bent because of squatting, but should be in a straight line with the ankle; Hands naturally hang down in front of thighs, palms facing the inside of the body;

Inhale, lift elbows to shoulder height and palms inward. Dumbbells are also raised to the height of the chest and shoulders.

Exhale and lower your arms, showing a natural drooping state.

Repeat 12- 15 times.

Tight thighs

Exercise parts: legs, hips, shoulders, arms and abdomen.

Stand naturally, holding a dumbbell in each hand and hanging naturally at your side; After breathing smoothly, the right foot takes a big step forward, and the left foot slides backwards until the left leg is straight backwards and the right knee bends downwards accordingly; The forefoot of the left foot touches the ground and the heel is raised.

Bend your elbow and lift the dumbbell to both sides of your shoulders, palms facing each other; Chest out and abdomen in.

Inhale slowly, straighten your bent right knee slowly, and gradually concentrate your strength on your right leg, so that you feel that your body is gradually "propped up" by the strength of your right leg; At the same time, hold the dumbbell on the arm until the arm is straight.

Exhale, and the right knee will return to flexion; Put the dumbbell down to shoulder height and return to its original state.

After repeating 10 times, change the left leg forward bend and do 10.

How to choose the dumbbell that suits you?

suggestion

Male:15kg/piece. Objective: To strengthen muscles.

Lady: 3kg/ Exercise Purpose: Reduce fat and modify muscles.

Conclusion: Seeing this, I hope that through the above reading, you will have some new understanding of using dumbbells to lose weight, and at the same time you can learn more about the basic knowledge of female dumbbell fitness. I hope you can form the good habit of long-term exercise and have a healthy body.

Dumbbell Fitness Women's Dumbbell Fitness Project 2 Dumbbell Shoulder Pressure

Target parts: shoulders, upper chest

You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

A man's shoulders should be wide enough to take responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle.

Shoulder pressing mainly exercises the deltoid muscle of the shoulder, and assists in exercising the upper part of the trapezius muscle and the upper part of the pectoral muscle. If you are still worried about being thin, practice this action more. In order to achieve better results, you can also add dumbbells to lift horizontally in front, lean over and lift horizontally.

Dumbbell rowing upright

Target site: shoulder

Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

This is also a classic action to exercise shoulders. Mainly exercise deltoid muscle and upper trapezius muscle, especially strengthen rotator cuff muscles. The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Bend over dumbbells and bend and stretch with one arm

Target site: upper arm back

Bend over, put your left hand on the stool surface (or the edge of a hard bed), kneel on the stool surface with your left knee, support your body with your right leg slightly bent, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally droop your forearm.

Keep your upper arm still, slowly straighten your elbow, and make the dumbbell rise to the back of your body. Then slowly restore the dumbbell to its original position. After a certain number of repetitions, practice on the other side.

Even if your thighs become thick from playing football, you still can't change your skinny arms. If you want to change, you must exercise. This action is an isolated training action, which can strengthen the triceps brachii at the back of the upper arm, make your arm stronger and more powerful, and shoot higher and farther when you are still.

When you exercise, the wrist angle is different, and the focus of the exercise is also different. Generally, the palm can be inward. The parallel bars arm flexion and extension can also effectively exercise the triceps brachii. If you adjust the angle properly so that the upper body is perpendicular to the ground, you can even focus on exercise.

One-arm flexion and extension behind dumbbell neck

Target site: upper arm back

Sitting posture and standing posture are ok. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

This is also the exercise of dirty triceps. The difference is that neck flexion and extension can focus on training the long head of triceps brachii and help to develop triceps brachii in an all-round way.

At the same time, because the flexion and extension of the flexion arm is easy to borrow, the technical requirements for the action are relatively high, so it should be arranged in front, and the flexion and extension of the back arm of the neck can be completed with greater weight and hands, which can increase the muscle mass more effectively.

Dumbbell alternating bending

Target site: the front of the upper arm

Sit or stand with your feet together; Keep your torso straight; Hang a dumbbell on each side of your body with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.

If someone asks you to show your muscles, nine times out of ten you will raise your arms and bend your elbows to show your biceps. What better way to show a man's strength than the towering biceps brachii? In addition to this classic training action, there are dumbbell bends, dumbbell rotary arm bends, dumbbell hammer bends, dumbbell support bends and so on. , so try it separately.

Sit dumbbell wrist flexion and extension

Target site: inside of forearm

Sitting posture, legs supported on the ground; Hold the dumbbell in your right hand, put your forearm on your right leg, hang your wrist and put your palm up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.

You must have seen "arm wrestling", which is a strength competition between men. The forearm flexor, which is responsible for bending the wrist, plays an important role in it, so you can exercise it by bending and stretching your wrist. In order to avoid the imbalance of opposing muscle strength, it is recommended to practice wrist flexion and extension (that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible).

Dumbbell support bending

Target muscle: biceps brachii

Sitting posture, legs apart, feet supported on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, torso slightly forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.

Just like the exercise of triceps brachii, this is the second action of biceps brachii, because it is so convenient and effective to exercise your arm with dumbbells, which will make your arm more congested. I believe that in a few months, the cuffs of your T-shirt will be full.

Three misunderstandings to be avoided in dumbbell fitness

The method of dumbbell fitness is simple and affordable, and can be used at home or in the gym. It is a kind of exercise that many people are choosing now, which is very popular. However, while using dumbbells for fitness, many people fall into a misunderstanding, which makes the fitness effect of dumbbells not play out, or has a negative impact on the body. Below, let's learn about three misunderstandings that men should pay attention to when using dumbbells for fitness.

Myth 1: Exercising with dumbbells can not only increase strength, but also strengthen the body.

Using dumbbells scientifically can really get good exercise effect. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.

Before exercising, we must first know who is our favorite, strength or bodybuilding. There are two main ways to exercise muscles, one is to increase the number of muscle fibers; The second is to increase the volume of muscle fibers.

The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can obviously increase the muscle volume, but the strength increase is relatively small, which is suitable for bodybuilders or mass bodybuilders.

Choose dumbbells with appropriate weight before training. Only the right weight can make male friends exercise better. Generally, you need to choose dumbbells with a load of 65%-85%, not too heavy, which will hurt your health.

The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted at a time is 10 kg, you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise.

For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. When exercising, lift 6-8 groups at a time, and each group repeats 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.

Myth 2: Dumbbells only practice upper limbs.

Some people think that dumbbells can only exercise upper limb strength, but can't be exercised elsewhere. If you want to exercise in an all-round way, you need some complicated equipment. This concept is wrong. Dumbbells can not only exercise upper limbs, but also exercise other parts of the body.

Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?

Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. If you put dumbbells behind your neck with both hands when doing sit-ups, you can increase the load of abdominal exercises and improve the exercise effect.

When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; The lateral bending or turning movement of holding dumbbells can exercise the internal and external oblique muscles of abdomen.

Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.

Myth 3: 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.