What are the main points of dumbbell bending? In life, many people often do some fitness exercises for their own health. They often use dumbbells when exercising in the gym. What are the main points of dumbbell bending?

What are the main points of dumbbell bending? 1 We often use dumbbells when we exercise in the gym every day. With the help of dumbbells, we can exercise different muscle groups better. People often bend over to lift dumbbells, but the reality is that few people can do it right. No wonder some trainers always can't find the feeling of training, and it is probably the wrong action. Today, let's take a look at the main points of dumbbell bending.

Action point 1: Pay attention to the wrist angle.

As we all know, bending dumbbell side lift is mainly the training action of deltoid posterior bundle. This part of deltoid muscle is difficult to practice. If you do it inaccurately, the effect will be worse. Many people will choose the action form of fist-eye opposition when bending over and lifting dumbbells horizontally, while others will choose palm opposition. In fact, from the point of view of muscle stress, the effect will be better if the fist is opposite to the eye.

Action point 2: straighten your arms.

The reason why we can practice the posterior bundle of deltoid muscle by dumbbells is that when we lean over and do a side-lift posture, we can turn the posterior bundle of deltoid muscle upward to form a certain stimulus. If you can't straighten your elbows and bend your arms excessively during training, you will find that the movements are perfunctory and it is difficult to effectively stimulate the deltoid posterior bundle. Therefore, when bending down and lifting dumbbells horizontally, you must pay attention to straightening your arms as much as possible.

Action point 3: Shoulder joint angle.

When we do the bending dumbbell side lift, the best height is that after the side lift, the two dumbbells and the deltoid posterior bundle seem to be on the same level, and the big arm is at right angles to the body. If the dumbbell is too far back, then the focus of our exercise will shift to latissimus dorsi, and the posterior bundle of deltoid muscle will not exercise well. You must pay special attention to this action point, otherwise it is tantamount to practicing in vain.

Postural dumbbell side lift technique

1. Keep your whole body tense.

First, make sure your whole body is tight. Let the whole body have proper tension, and you will find yourself in a slight posture of hip joint hinge, that is, the upper body leans forward and the hip joint moves backward, making an angle of about 10 degrees with the vertical plane. The lateral lift at this angle can help stimulate the muscle tissue between the middle bundle and the back bundle of deltoid muscle.

Gentle treatment

Don't hold the dumbbell. Holding dumbbells lightly can reduce the exertion of forearm and triceps brachii. You can achieve a slight pronation posture at the top, giving the deltoid a stronger sense of squeezing.

3. High frequency

Train this movement with light weight and high times. Remember, the ideal muscle exercise is to exercise muscles under safe conditions. We should pump as much blood as possible into the muscle through a good force model and use metabolic stress to promote muscle growth.

4. Combine other actions to form a super group

By using elastic belt's training and adding the Super Group to the training, we can also get a stronger pumping feeling under the condition of reducing the load.

Super group arrangement:

8- 12 dumbbell lifting in each group, 5- 15 elastic belt abduction in each group, to stimulate the muscle growth of deltoid muscle to the maximum extent. Elastic belt's training can be added to any shoulder training to increase the blood injected into shoulder muscles and achieve more obvious training effect.

Use multiple angles

If you want to make your shoulder muscles bigger and more developed without pain, you can increase the barbell overhead lift and the occasional heavy side lift. Bend over and bend dumbbells to form a super group, which can stimulate the middle and back bundles of deltoid muscle. Yes, the middle and back bundles of deltoid muscle are shoulder muscles that trainers often ignore.

Pay attention to maintaining high-quality squeezing and peak contraction in every movement, and still contract and squeeze your deltoid muscle while controlling eccentric movement. Even if you lose weight, you are contracting and squeezing muscles, and the pumping feeling of muscles will be stronger. Each group arranges 10 times, and 2-3 groups of training is enough.

Routine training

Joining the super group and training the super group several times a week can break through the bottleneck period of shoulder muscle development. So, how to adjust the training frequency? My suggestion is to use it whenever you want.

Of course, this training method is especially suitable for upper limb training, especially for pushing and pulling, such as bench press, rowing, pull-ups, push-ups and so on. However, if you want to make your shoulders look loaded with ammunition, the super group training mode can be arranged to practice every day.

What are the main points of bending dumbbells to do lateral leveling? 2. Explain the key points of bending dumbbells to do lateral flattening.

1. Bend down and lift horizontally.

Side lifting is a very common exercise, which is very helpful for training deltoid muscle. However, if you exercise, you should also cooperate with other sports. Although it is very effective for shoulder exercise, it doesn't mean that you can do it by this exercise. This action is very suitable for men to exercise their shoulders, and when we do this action, men can choose the weight of dumbbells, so the effect of exercise will be more obvious.

2. Bending sideways is the main point.

Bend over and lift sideways. After squatting, do a side lift, usually broadcast gymnastics. Next, put your arms at your sides, grab the dumbbell, and then spread your legs. In fact, the body bends over during this movement, and the angle between the body and the ground is best kept at about 45 degrees.

Keep your arms naturally bent. Next, belly in and chest out, back straight, to improve the stimulation of dumbbells to the body. Then, slowly lift the dumbbell to the elbow, so that the dumbbell is slightly higher than the shoulder, and slowly resume the action.

3. Precautions for lateral bending and horizontal lifting

In the process of exercise, it is best to do this exercise according to the steps. If the steps are wrong, the practice will definitely be wrong, but the most important thing is to adjust your breathing. Breathing adjustment above, most of us inhale when raising our arms, and then exhale by relaxing and restoring. In other words, the action begins with inhalation, and then comes back with exhalation. In fact, this sport is to exercise with dumbbells and our own strength, not by inertia, so we should avoid borrowing it.

What are the main points of dumbbell bending? 3 dumbbell fitness steps: bend over the birds.

The first step of fitness: dumbbell side lift

Open your feet, hold the dumbbell and open it to both sides until it is parallel to the ground.

Comments: When practicing this movement, what we need is to be able to persist, and it is best to feel the muscles sour, but only when it is sour can we achieve the effect, and the most important thing is that the movement must be slow. Only slow movements can make the lines we practice smoother, not intense muscle blocks.

The second step of fitness: the dumbbell bends over the bird.

Open your feet, bend over, tighten your abdomen, lift the dumbbell, and put it down after a pause.

Comments: This action can easily make people feel sore at the waist, but only in this way can the muscle lines of the back be more coherent, because the deltoid muscles we practice cannot be abrupt shoulder muscles, but need very smooth and coherent lines on the back and shoulders, so as to show a more symmetrical effect when wearing a shirt.

Step 3: Push up the dumbbell standing posture.

Stand up straight, open your arms, hold the dumbbell, push it up and put it down slowly.

Comments: The focus of this action is "slow down". This rhythm must be kept in mind by everyone who wants to practice smooth lines, because only when it is so slow can the muscles be fully stretched.