Steps/Methods You only need a pair of dumbbell preparation tools, and you can exercise like this every day, which can play the role of slimming waist, buttocks and arms.
Help girls exercise more perfect lines and shape more attractive S-shaped curves. The first type: 1, legs are shoulder width apart, stand up straight, hold dumbbells with both hands, put them at your sides vertically, and raise your head.
Chest out and abdomen in.
2. The knees are slightly bent, the upper body and hands lean forward slightly, the hips are kept tight, the arms are straightened vertically downward, and the abdomen is inhaled.
3. Push the waist down to the hip height, straighten your hands vertically down, raise your head above the waist, and look straight ahead.
4. Keep your hands straight, lift your upper body slowly, lean forward slightly, and tighten your hips.
5, the body slowly stand up straight, hands slowly straight down to the sides of the body, restore the original posture.
Type 2: 1. Stand up straight with your legs shoulder width apart, hold dumbbells in your hands, put your hands at your sides vertically, and raise your head.
Hold your head high and look straight ahead.
2. Push the waist down to hip height, straighten your hands vertically down, raise your head above the waist, and look straight ahead.
3. Keep still, bend your elbows with both hands to lift the dumbbell to the sides of your waist and clamp it with your back.
4. Keep your hands straight, keep your body still, return to the posture in the second step, and tighten your waist and abdomen.
5, the body slowly stand up straight, hands slowly straight down to the sides of the body, restore the original posture.
How does the girl dumbbell exercise thin her arms? Dumbbells can't thin her arms. If you want to lose weight, do aerobic exercise, such as running, swimming and cycling. , in one go, without stopping.
How to thin your arms through exercise? You can't just thin your arms, you can only thin your whole body.
If you want to lose weight, do aerobic exercise, such as running, swimming and cycling. , in one go, without stopping. The heart rate must reach 65%-75% of the maximum heart rate to be thin.
How appropriate is it for girls to lift dumbbells? How about thin arms of 0.5 to 1kg? Too much weight will build muscles. So use a 500ML mineral water bottle and practice anytime, anywhere!
How to use dumbbells to thin arms How to practice with dumbbells to thin arms 1: Create sexy arm radians.
Exercise parts: shoulders and arms, so that the muscles of shoulders and arms are elastic.
Exercise times: 12 times, 3 times.
When doing warm-up activities, you should not tilt the dumbbell to the shoulder direction, but let the dumbbell be shoulder width.
1. Open your hands shoulder width, and hold the dumbbell with both hands, so that your arms are └ shaped. 2. Inhale, straighten your arms, exhale, and slowly put down your hands. After proficiency, it is better to increase the number of movements than the weight of dumbbells.
Every action should be based on the principle of correctness, and don't lose the accuracy of the action for the sake of speed.
Correct movements are more important than times. If you cheat secretly (doing the opposite of the correct action), your biceps will be more developed. Be careful!
Dumbbell Exercise 2: Shaping the Back Arm Muscles
Exercise area: The back of the arms and shoulders makes the muscles behind the arms and shoulders elastic.
Exercise times: 15 times, 3 times.
In the state of exercise, the lateral twist of the body is incorrect. 1. Spread your feet about twice as wide as your shoulders, tiptoe to the right, gently hold your right knee with your right hand, hold the dumbbell with your left hand, bend your elbow so that your upper arm and lower arm are at 90 degrees, and lean forward.
2. Inhale, stretch the dumbbell backwards and upwards, exhale, and then return to the posture of 1 step. Skilled can increase the number of movements, which has an excellent effect on eliminating fat at the back of the arm.
Action points:
Remember to pay attention to the strength of the arm in this action. Many people can easily use the strength of their shoulders to achieve results!
Can girls lift dumbbells to thin their arms? Yes, you can, but girls don't have to bother. Actually, you can raise your hand more if you have nothing to do. It is best to do it upright, raise your hand, or add a twist. If you feel tired, you can have a rest, and then you can do several groups one after another, and keep them every morning and before going to bed.
Find out the detailed dumbbell exercise method, dumbbell exercise method and use.
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.
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.
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 the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
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.
Lie on your back, bend your arms and pull up.
Target parts: lower chest and back
Lie on your back on a flat stool (or beside a hard bed), with your upper scapula and head suspended, your upper body supported by your middle back, and your legs stepping on the ground separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.
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.
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.
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.
Dumbbell squat
Target position: thigh
Standing posture, feet apart and hip width; Chest out and abdomen in, look forward, hold a dumbbell upside down in each hand, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.
Dumbbell one-legged heel lift
Target position: lower leg
Choose a step, step on the edge of the step with the palm of your left foot, suspend or lightly place your right foot at the knee socket of your left leg, hang the dumbbell on the side with your left hand, and hold the support with your right hand. Stand on tiptoe to make the calf muscles in the peak contraction state, stay for a few seconds, and then slowly let the heel droop as much as possible to stretch the calf muscles. Repeat the specified number of times and do it on the other side.
note:
It is recommended to buy adjustable dumbbells, or buy 2 ~ 3 pairs of dumbbells with different weights;
For each training action, we should choose the appropriate weight, that is, we should strive to reach the specified weight, not too light or too heavy;
How can I lift a small barbell with thin arms?
Height 177, weight 56, thin, ask for detailed dumbbell exercise method. Hello, my fitness instructor. Before answering your question, I want to announce that the plan I gave you is really original. Maybe someone else reprinted it, but your situation is suitable for this plan, so I will give you my previous answer. You can ask ~ ~ if you don't understand.
Buddies are born with fast metabolism and are often called "skinny". Of course, thin people can practice.
However, the premise is that you have money, leisure and perseverance. Being rich means buying some nutrients. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use has some side effects, but taking it for three months is absolutely no problem. Eat more protein, fish, eggs and beef. For your lean physique, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.
Leisure means that you can't be tired often, physically and mentally exhausted, and it is difficult to grow muscles without a good rest. The so-called three-point practice, three-point eating and four-point sleeping all talk about the importance of rest. As long as you do a little aerobic exercise, you can have a piece of sugar in your mouth when you do it, so you won't lose too much energy. Finally, we must have perseverance. As thin as you are, you won't have much strength at first, so don't worry about the weight. You'd better be light than fake, and your movements should be standard. Protein and carbohydrates should be supplemented in time. Thin physique, this is the effect of Bruce Lee, with high definition! Come on, man, I wish you success!
This is my fitness plan for family fitness people. If you look at it, you will find that you have to practice your abdomen every day ~
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Warm up for ten minutes, run, leg press do some push-ups, and then.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend their arms and stretch 3X8 under the chest (reduce the fat, refine it into square chest muscles, and make it with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscle tears (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups should pay attention to the rest between groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~
As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?
The intensity is not enough ~ I checked the video of abdominal muscle tearing on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~
If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~