What dumbbell fitness programs are suitable for practicing muscles at home? It is essential to have a pair of dumbbells with suitable weight at home, because it is simple and practical, and can complete almost all the movements that can be completed by instruments. So what dumbbell fitness programs are suitable for practicing muscles at home?
What dumbbell fitness programs are suitable for building muscles at home 1 First, rowing with dumbbells.
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, fully stretch your chest muscles and fully stimulate them. 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 drop must be enough to make the dumbbell almost touch 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. With the elbow joint as the axis, the bell is pulled backward and then lifted up slightly higher than the back, which makes the triceps brachii more stimulated. 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
John said that during the movement, the upper arm should not leave the inclined plate, and the arm should be fully extended, but not excessive, 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 does not move, and one group does G 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.
What dumbbell fitness programs are suitable for practicing muscles at home? The first action: Dumbbell bird.
Exercise muscles: pectoralis major
Exercise site: chest
Preparation: First, sit at one end of the bench, hold the dumbbells on both sides of your knees with both hands, lie down and put the dumbbells on your chest, and push the dumbbells up when exhaling. Pay attention to the palm parallel to the two dumbbells, do not touch each other, and remain neutral at the same time.
Action explanation: adjust breathing, inhale, and spread dumbbells to both sides. At this time, spread out until the arms are parallel to the back. If the flexibility is good, it can be spread relatively low. The elbow joint of elbow should be between 100 and 140 degrees. Wrist joints should remain neutral. When exhaling, raise your arms, wrap the dumbbells around the initial position, and be careful that the dumbbells don't collide. Then continue to inhale, lower, pause, and exhale upwards. The whole process should be slow, the position of lowering should not be too low, and so on.
This action can stimulate the overall contour of pectoralis major, which is the first action of the chest. The movement trained by dumbbells is called flat dumbbell bird.
The second action: bend over and paddle with one arm dumbbell.
Exercise muscles: latissimus dorsi
Practice location: back
Preparation: You need to prepare a bench and a small dumbbell, stand at one end of the bench, put one leg on the bench, support the other leg on the body, support the dumbbell with the same hand, hold the dumbbell with the other hand, adjust your body posture to make it a straight line, and adjust your breathing.
Action explanation: Prepare to inhale. When exhaling, pull the dumbbell up to the lower abdomen. Pay attention to the big arm clamping the body, parallel to the back or slightly higher. Then inhale and restore, lower the dumbbell to the initial position, exhale and pull up, pause for a while, inhale and repeat this action.
Repeat this action 8- 12 times to stimulate latissimus dorsi.
The third action: dumbbell side lift
Exercise muscles: deltoid muscle
Exercise site: middle bundle of shoulder
Preparation: First, you need to prepare a pair of dumbbells. First, hold the dumbbells at your sides and adjust your posture. Your knees are slightly bent to keep your body straight. The elbow joint is slightly bent at an angle of 100 ~ 140 degrees, with arms at both sides of the body and perpendicular to the ground.
Action explanation: Prepare to inhale. When exhaling, spread the dumbbell to the sides of the body, with the height of the big arm spread parallel or slightly higher than the shoulder, the small arm slightly lower than the big arm, and the elbow between 100 and 140 degrees. Then slowly inhale and restore. When restoring, don't touch your body with your big arm, leave a little angle, continue to exhale to both sides, inhale to restore, and so on.
Dumbbell side lifts need to be repeated 12 to 15 times, which can stimulate deltoid muscles, that is, shoulder muscles.
The fourth movement: dumbbell bending and dumbbell neck back arm flexion and extension.
Exercise muscles: biceps brachii and dumbbell neck and back arm flexion and extension.
Exercise site: arm
The arm needs to be exercised in two places, namely the biceps brachii at the front end and the triceps brachii at the back end.
Biceps biceps brachii: dumbbell bending
The equipment to be used is a pair of dumbbells. Hold the dumbbells with both hands and put them at your sides. Palm forward, arms at your sides, perpendicular to the ground.
Breathing preparation: when exhaling, bend the dumbbell of one hand upward to a contraction position and contraction peak position of the muscle, then inhale slowly and recover, bend the other hand upward and recover slowly when exhaling, and so on. During the movement, the big arm always clamps the sides of the body perpendicular to the ground to keep the body stable and not shake.
Dumbbell bend * * * needs to be repeated 30 times, and completed on both sides 15 times. This action can be well practiced to the biceps brachii. When the pressure is low after skilled movements, you can try to do it with both hands at the same time.
Triceps brachii: flexion and extension of the back arm of dumbbell neck
Need to use dumbbells, pick up a dumbbell, hold one end of the dumbbell and put the dumbbell upside down on the back of the head, adjust the body posture and keep neutral.
In the neutral position, the knee slightly flexes and stretches the dumbbell upward until the elbow joint is straight but not locked, and the wrist joint remains neutral. Hold the big arm with the other hand and fix it, and the big arm is close to the head. Then inhale and lower the dumbbell, and lower the forearm to be parallel to the ground or slightly lower than the ground. Exhale and lift the dumbbell to a straight but not locked state, and so on. Note that the arm, that is, the elbow joint, cannot be completely locked in the whole process.
The fifth action: dumbbell squat
Exercise muscles: quadriceps femoris
Exercise area: thigh area
The equipment to be used is a pair of dumbbells, which can be held by both hands and placed at the sides of the body. Spread your feet to shoulder width or slightly wider, and your toes will naturally remain neutral to the front of your upper limbs.
Inhale slowly and squat down until the thighs are parallel to the ground or slightly lower than the ground. Exhale your legs and stand up on the ground, pay attention to the fact that your knees are not completely straight, then inhale and squat, exhale and restore, and so on.