Dumbbell muscle exercise is a way to exercise muscles in all parts of the body without muscle dumbbells;
First, the lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
Second, the calf: standing, holding a dumbbell for one-legged heel lifting exercise, is better than training with a calf machine. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
Third, the back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.
Chest: On the supine bench, doing supine push, push-up and push-down with dumbbells is more beneficial to muscle growth than using barbells, because muscles can be expanded and deepened. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.
Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
Six, biceps brachii: dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different dumbbell bending methods can make the upper arm stronger, and the muscle blocks separate from the back and protrude obviously.
Seven, triceps brachii: the use of dumbbells to do one-arm or two-arm neck and back arm flexion and extension exercise, can make triceps brachii develop into a horseshoe shape. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
Eight, forearm: dumbbell wrist bending can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should keep your back bent.
Nine, thighs: heel pad small wooden board to do dumbbell weight-bearing squat exercises, you can develop quadriceps. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.
Ten, abdomen: lie on your back, put the dumbbell behind your head and sit up, you can practice the upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.
15 years old, exercise with dumbbells properly, affecting height. Well, I don't know if you are a boy or a girl. If it is a boy, the premise is "appropriate" exercise, not too much and too hard. This is still very possible, which is conducive to improving arm strength and shaping muscle contours. Will not affect the height. Pay attention to a reasonable diet, supplement nutrition and grow together.
If you are a girl ... let's change the way of exercise ~
How long can a thin person exercise muscles with dumbbells for three months? If you want to go further, you need to gain weight.
First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups (try to do more than 10).
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Abdominal roll 4 group
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).
How can dumbbells exercise to grow muscles quickly? I recommend several exercises that can be exercised with dumbbells:
Sit on the chair with your feet apart, with your legs at an angle of 100 with your body (not necessarily this angle, as long as it is above 90, don't lean back, which makes you feel comfortable), bend your arms, pick up the dumbbells with your hands, open them outward, and lift them on your chest, perpendicular to your shoulders. Don't stretch your arms. After stretching, the muscles will not be in a tight state, and the strength will be concentrated on the bones. Slow down as much as possible.
The sitting posture is the same as that of 1, but the position of the dumbbell has changed, and the angle of the dumbbell has changed, keeping it parallel to the chest and shoulders, just like 1. It is recommended to do 6 groups continuously every day, with an interval of no more than 1 minute, and 6-8 groups in each group.
Stand with your feet shoulder-width apart and dumbbells at your sides. Lift the dumbbell forearm at an angle of 70 with the arm, keep the waist, elbow and upper arm motionless, and extend the arm, being careful not to fully extend and keep a certain bend. The dumbbell angle is always parallel to the foot during the process.
The posture is basically the same as that of the three stations, except that the dumbbell angle is adjusted to be perpendicular to the foot during the lifting process, and the dumbbell angle is adjusted back to be parallel to the foot during the lowering process. It is suggested to do 6 groups continuously every day, with an interval of no more than 1 minute, and each group should do 20-30.
Exercise biceps brachii with dumbbells: bend elbows with dumbbells;
Triceps brachii: dumbbell arm flexion and extension;
Pectoralis major: dumbbell supine bird;
Latissimus dorsi: dumbbell bending;
Deltoid toe: dumbbell forward lift;
Middle bundle of deltoid muscle: dumbbell side lift;
Posterior deltoid: Dumbbells bend over birds;
Abdominal muscles: dumbbell sit-ups.
The weight, frequency, number and quantity requirements of dumbbells for different purposes are as follows:
For the purpose of increasing absolute strength, speed and explosive power, once every two days, only one action is arranged for each part at a time, and each action is divided into four groups, with 5 to 8 in each group. If it exceeds 8, it will get worse.
For the purpose of strengthening muscles, once every two days, only one movement is arranged for each part at a time, and each movement has four groups, each group is 8 to 12. More than 12 will be aggravated.
For the purpose of exercising muscle endurance, exercise four to six groups every day, with more than 20 groups in each group. If each group can't do 20, they will lose weight.
It is recommended to practice one part every day for four to five days, so that muscles can get full exercise and rest.
I am thin and want to exercise my muscles. I would like to ask the method and scheme of using dumbbells to exercise. You can search for "muscle net", which has the most complete set of dumbbell fitness maps.
Or look for videos on "Wanti". Com ",this is also the family dumbbell fitness.
Dumbbell muscle training can only be successful if you have a pair of dumbbells, a systematic practice plan and perseverance. As a beginner, I will arrange a primary fitness plan for you, and it will have unexpected results if you persist for several months. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you
If you practice abdominal muscles with dumbbells, you can hold dumbbells on your chest when doing sit-ups, which will increase the load of abdominal muscles and better exercise abdominal muscles. For biceps brachii, just do dumbbell bending. Muscle pain is manifested by a certain amount of lactic acid deposited in the muscle after a lot of exercise, and some muscle fibers are damaged to varying degrees. These are all normal. Muscle will complete the continuous improvement and growth of muscle through this process of self-repair, and will fully recover after a few days' rest. At this time, the muscle strength will be a little higher than before exercise.
Abdominal muscles and biceps brachii do not need special protective equipment. If dumbbells are heavy, you can wear tight wrist guards or fitness gloves with wrist guards. This can prevent the wrist from being overburdened and protect the palm skin from excessive friction and wear.