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 stool, pushing with dumbbells horizontally, obliquely upwards and obliquely downwards is more beneficial to muscle growth than using barbells, because it can stimulate muscles more widely and deeply. 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.
When doing dumbbell exercises, the two dumbbells are completely independent. If you don't train for a long time, you are likely to stagger when doing actions. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all tiny auxiliary muscles and stabilizing muscles, which is very beneficial to our physical exercise. It can not only improve people's coordination and control, but also make you look more elegant and upright in life. If your muscles are asymmetrical on both sides, you can also do some unilateral training.
Fully preheating
Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5~ 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. Training movements should avoid singleness, and overall balance is the most important.
Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Dumbbell general cycle training
(Dumbbell weight 3~5 kg)
training method
Main exercise parts
Half squat for 20~25 times
Thigh, hip
30 ~ 35 arm bending
The biceps brachii on the front side of the arm.
Back stroke 20~25 times
hard-working
Squat with arrow 15~20 times
Thigh, hip
The back arm of the neck flexes and stretches 20~25 times.
Triceps brachii at the back of the arm
Hard pull for 25-30 times
waist
Side lift 20~25 times
shoulder
Take a break between each movement 15 second, and * * * do 3 cycles. Do it three times a week. After 5 weeks, it can be increased to 4 cycles.
If you really can't find dumbbells, you can use a dictionary, a water bottle or even two papaya instead.
Body shaping effect
Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim. About two months, the effect came out.
Adapt to the crowd
Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.
Practical strategy
Warm up fully: If you don't warm up enough, the chances of injury will increase.
Action standard: Holding dumbbells, you can't "wave dance" naturally. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. Practice hard when you shouldn't practice, and you haven't practiced when you should.
Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.
Learn to relax: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
skill
How to choose the dumbbell that suits you?
1, detachable dumbbell, pay attention to the quality of screws when selecting, and it is best to choose brand products, because poor quality is easy to trip and dangerous.
2. Choose dumbbells with appropriate weight. Continuous lifting 15~25 times. If you feel close to the limit, it suits your weight. If you lift 15 times, you will find it untenable, indicating that this weight is overweight.
You can choose according to different training purposes: I suggest you choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.
What is the difference between different prices?
1, plastic dumbbells are brightly colored and can be practiced at home. On the ground, the sound is very light, but plastic dumbbells are more afraid of grinding.
2. Stainless steel dumbbells are wear-resistant and suitable for outdoor use.
Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.
Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.
Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.
Breathing method: inhale when lifting and exhale when falling.
Key exercise parts: pectoralis major, deltoid and triceps brachii.
Training points:
1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.
2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.
3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.
5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.
Number and times of groups:
1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.
2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.
3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.
Related actions
A key exercise site: the upper part of pectoralis major, followed by deltoid toe and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.
D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.