Dumbbell side lift
Dumbbell side lift training mainly strengthens the middle bundle of deltoid muscle.
Prepare for action:
1) Take a standing position, with your feet apart, and the width is similar to that of your hips.
2) The upper body leans forward slightly from above the hips, the chin is in front of the toes, the lower back naturally arches, and the knees are slightly flexed.
3) Keep your arms straight down from your shoulders, hold a pair of dumbbells in both hands, bend your elbows slightly, and face your left and right palms.
Training actions:
4) Raise the arm horizontally until the upper arm is parallel to the ground and perpendicular to the upper body.
5) Keep the same elbow flexion angle and posture at this time.
6) Pause a little, then ring the bell slowly and return to the starting position.
7) Repeat the above actions until a set of exercises is completed.
Action essentials:
At the end of the bell, the dumbbell is parallel to the front of the thigh and the palms are opposite; Don't turn your palms to the floor, wrists and shoulders when you do lateral movement.
Try to focus on your shoulders. Bend your shoulders first when ringing the bell. The deltoid muscles of your shoulders will drive your arms to lift horizontally instead of lifting dumbbells by your forearms and wrists.
Keep your upper body posture unchanged, don't swing back and forth, and don't lift dumbbells with your hips and back.
Some people like to do this training alternately with their left and right arms. If you can maintain the correct posture, the effect is actually better, because you need to mobilize more muscles to maintain balance when lifting the bell alternately.
Dumbbell forward lift
Action essentials:
Open your feet shoulder-width, tuck in your abdomen and hold out your chest, keep your back straight and keep your body stable. Hold dumbbells with both hands and hang them at your sides, with your elbows slightly bent. Lift the dumbbell forward to shoulder level and slowly lower it to the initial position.
Mainly involving muscles:
Anterior deltoid muscle bundle
Sit with dumbbells and bend your arms.
Prepare for action:
1) Sit at one end of the bench with your back straight.
2) Hold a pair of dumbbells in both hands, hold them backwards, and hang your arms. Training actions:
3) Dumbbells bend towards the shoulders.
4) When the dumbbell is about 15-20cm from the shoulder, stop bending the arm and squeeze the biceps.
5) Keep compressing for a while, then slowly put down the dumbbell and return to the starting position.
Action essentials:
Don't help yourself lift more weight later.
Keep your arms close to your sides during the whole exercise.
Standing dumbbell bending
Prepare for action:
1) feet apart, about twice the shoulder width, dumbbells in front of your feet.
2) Bend over from the hips, keep your back straight, and your upper body is roughly flush with the ground.
3) Hold the dumbbell with the non-dominant hand, and put the other hand in the middle of the ipsilateral thigh to support the back.
4) Keep your back straight and your weight-bearing arm hanging from your shoulders. Training actions:
5) Bend the dumbbell upward toward the face, only the forearm moves, and ensure that the elbow does not move backward.
6) When the dumbbell reaches chin height, stop bending the arm, pause slightly and squeeze the biceps.
7) Then slowly put down the dumbbell and return to the starting position.
8) After completing a set of exercises, repeat the above actions with the other arm.
Hammer dumbbell bending arm
Tip:
This grip is very effective for exercising the outside of biceps.
Prepare for action:
1) Take a standing or sitting posture, hold a pair of dumbbells in both hands, palms facing each other, and arms droop naturally.
Training actions:
2) Slowly bend the dumbbell up to the shoulder, but do not change the position of the wrist.
3) During the whole movement, the upper arm always clings to the sides of the body.
Half-lying 45-degree dumbbell bent arm
Prepare for action:
1) Hold a pair of dumbbells with both hands upside down, lean on a bench tilted at 45 degrees, and hang down your arms. Training actions:
2) The dumbbell is bent upward, the upper arm is kept perpendicular to the ground, and the wrist is kept in a fixed posture.
Zotman dumbbell bending arm
Prepare for action:
1) Sit at one end of the bench with your back straight.
2) Hold a pair of dumbbells in both hands, hold them backwards, and hang your arms.
Training actions:
3) Dumbbells bend towards the shoulders.
4) When the dumbbell is about 15-20cm from the shoulder, stop bending the arm and squeeze the biceps.
5) Hold the compression for a moment, then turn the dumbbell upside down and make the palm forward.
6) Put down the dumbbell and overcome the gravity when ringing the bell.
7) When reaching the lowest position, turn the dumbbell back to its original reverse grip.
8) Repeat the above actions.
Dumbbell reverse wrist bending
Prepare for action:
1) Kneel on the floor with a pair of dumbbells in both hands, facing the horizontal edge of the bench.
2) Put the forearm on the bench so that the dumbbell hangs on the other side of the bench.
3) Open your palm and let the dumbbell roll to your fingertips. Training actions:
4) Fingers together, wrist bent upward, dumbbell rolled back upward.
Dumbbells are wrist bends.
Prepare for action:
1) Kneel on the floor with a pair of dumbbells in both hands, facing the horizontal edge of the bench.
2) Put the forearm on the bench so that the dumbbell hangs on the other side of the bench.
Training actions:
3) Bend your wrist backward and keep this stretching action.
4) Return to the starting position and repeat the above actions.
Upward inclined dumbbell bending arm
Tip:
In order to shift the focus of training to the outside of the biceps brachii, that is, the hill where the biceps brachii is displayed, an inclined bench can be used as a dumbbell to bend the arm. Prepare for action:
1) Adjust the tilt angle of the bench to 75 degrees and sit against the backrest.
2) Hold a pair of dumbbells in both hands, hold them backwards, and hang your arms. Training action: 3) Dumbbell bends towards the shoulder.
4) When the dumbbell is about 15-20cm from the shoulder, stop bending the arm and squeeze the biceps.
5) Keep compressing for a while, then slowly put down the dumbbell and return to the starting position. Action essentials:
Don't help yourself lift more weight later.
Keep your arms close to your sides during the whole exercise.
The lower the slope angle on the bench, the more difficult the shoulder is.
Standing dumbbell bending
Prepare for action:
1) feet apart, about twice the shoulder width, dumbbells in front of your feet.
2) Bend over from the hips, keep your back straight, and your upper body is roughly flush with the ground.
3) Hold the dumbbell with the non-dominant hand, and put the other hand in the middle of the ipsilateral thigh to support the back.
4) Keep your back straight and your weight-bearing arm hanging from your shoulders. Training actions:
5) Bend the dumbbell upward toward the face, only the forearm moves, and ensure that the elbow does not move backward.
6) When the dumbbell reaches chin height, stop bending the arm, pause slightly and squeeze the biceps.
7) Then slowly put down the dumbbell and return to the starting position.
8) After completing a set of exercises, repeat the above actions with the other arm.
Flexion and extension of hands and a bell arm at the back of the neck
Prepare for action:
1) Sit at one end of the bench with a medium-weight dumbbell in both hands.
2) The tiger's mouth surrounds the dumbbell handle, and the palm wraps the inside of the dumbbell.
3) Lift the dumbbell above your head.
4) Keep elbows close to the sides of the head.
Training actions:
5) Put down the dumbbell until the forearm just exceeds the angle parallel to the ground.
6) Pause a little, and then return to the starting position.
7) Repeat the above actions.
Action essentials:
During the whole movement, the upper arm always keeps the same posture.
Bend over and lift dumbbells sideways.
Prepare for action:
1) Hold a pair of dumbbells in each hand, separate your legs, slightly bend your knees, and the distance between your feet is slightly wider than your shoulders.
2) Bend the back from the hip and try to be roughly parallel to the ground.
3) Hang your arms, bend your elbows slightly, and hold the dumbbell in front of you with your left and right palms facing each other. The distance between the two dumbbells is about 5- 10 cm.
Training actions:
4) Lift the dumbbell to the outside of the body until the upper arm is parallel to the ground.
5) Keep the same back posture and elbow joint angle.
6) Pause a little, then ring the bell slowly and return to the starting position.
7) Repeat the above actions until a set of exercises is completed.
Action essentials:
Compared with dumbbell side lift in standing position, the training focus of dorsiflexion side lift is on the back of deltoid muscle.
The back flexion angle should be at least 60 degrees, and try to reach 90 degrees. In other words, try to keep your back parallel to the ground.
Keep elbows slightly flexed and knees slightly flexed. This posture helps to protect your elbows and back. Do not straighten any joints when the dumbbell moves up and down. The participation of waist and back will weaken the training intensity of deltoid muscle; As soon as the arm is straightened, it is not deltoid muscle that is trained, but triceps exercise that is neither fish nor fowl.
Dumbbell single arm bending
Prepare for action:
1) Sit on the bench, knees apart to both sides.
2) Hold the dumbbell with the non-dominant hand and lean forward slightly.
3) The back of the elbow is placed on the inner thigh, next to the knee, and the other hand is placed on the other knee.
4) Put down the dumbbell until the arm hangs from the shoulder and the palm is outward.
Training actions:
5) Keep your upper arm still, bend your elbow slowly and raise the dumbbell as high as possible in the direction of your face. Don't turn your upper arm, don't lift your upper body, and don't buckle your wrist.
6) Pause a little and feel the compression of biceps.
7) Slowly lower the dumbbell to the starting position and rotate the wrist inward.
8) Repeat the above actions until a set of exercises is completed.
9) Change the other hand and repeat the above actions for the same number of times.
Action essentials:
During the whole movement, the body always maintains the same posture, and the forearm should be the only moving part of the whole body.
When training with heavy dumbbells, avoid leaning back when doing movements, otherwise the biceps will reduce strength.
Bend over and lift dumbbells for rowing.
Tip: This training is mainly to strengthen the upper back muscles. Prepare for action:
1) Hold a dumbbell in one hand, palm facing the bench.
2) On the other side, hold the front end of the bench and kneel on one knee at the back end of the bench.
3) The waist is flat and parallel to the bench and the ground.
4) The bell bearer's arm hangs from his shoulder.
Training actions:
5) Lift the dumbbell from the outside of the abdomen, with the elbow facing the ceiling at the end of the bell lifting.
6) Pause a little, then slowly put down the dumbbell and return to the starting position.
7) Repeat the above actions until a set of training is completed.
8) After completing a set of training for one arm, change the dumbbell to the other hand, and change the knees kneeling on the bench and the hands propped on the bench accordingly.
9) Repeat the above actions until a set of training is completed, and the number of times should be the same as that of the other arm.
Action essentials:
The first group of training starts with the non-dominant hand. In other words, if you are left-handed, first hold the bell with a relatively weak right hand for training, and then switch to a stronger left hand. In this way, the number of bells of two hands in each group can be consistent. Only when both hands complete the same amount of training can a whole set of training be completed.
Always tighten the waist and abdomen muscles and keep them stable.
There should be a slight pause when ringing the bell to the top and ringing the bell in the end. The ringing process should be particularly slow and controlled. In order to overcome the potential energy and gravity produced by dumbbell in vertical motion, the training effect often depends on it.
Relaxing your hands and arms during exercise helps to exert the strength of your back muscles.
Focus on the posterior deltoid, latissimus dorsi, trapezius and rhomboid muscles, not the arms.
If it is above the intermediate level, you can keep your elbows away from the upper body when doing the movements, so that you can mobilize more muscle groups in your back during training.
During the whole movement, the upper body always keeps a fixed posture.
Sitting dumbbell lifting
Dumbbell sit-up training mainly strengthens the middle bundle of deltoid muscle. Prepare for action:
1) Sit on the edge of the bench with a pair of dumbbells in both hands.
2) Hold the dumbbells on both sides of the shoulders, shoulder height, palms outward.
3) Chest out, shoulders back, eyes straight ahead.
Training actions:
4) Push the dumbbell to the head until the arm is straight.
5) Pause a little, and then slowly shake the bell to the starting position.
6) Repeat the above actions until a set of exercises is completed.
Action essentials:
Focus on the deltoid muscle of the shoulder, and always lift the dumbbell with the imaginary deltoid muscle instead of relying on the triceps.
Keep your chest out and abdomen in the whole movement, and don't bow your back.
Raise your arms, not outward. When the arm is straight, the elbow remains slightly bent. Do not lock the elbow.
Don't turn your shoulders or wrists when the dumbbell moves up and down. ? Don't put the dumbbell on your shoulder when you go down.
Sit on dumbbell and rotate to lift.
Tip: Dumbbell sitting and lifting training mainly strengthens the middle bundle of deltoid muscle.
Prepare for action:
1) Hold a pair of dumbbells with both hands backhand and sit on the edge of the bench.
2) Legs apart, shoulder width apart, feet firmly on the floor.
3) Hold the dumbbell on both sides of the shoulder, under the chin, shoulder height, and the back of the hand outward.
4) Chest out, shoulders back, eyes straight ahead.
Training actions:
5) Push the dumbbell up over your head and rotate your hands at the same time, so that your palms face outwards when your arms are completely straight.
6) Pause a little, then ring the bell slowly, rotate your hands and return to the starting position.
7) Repeat the above actions until a set of exercises is completed.
Action essentials:
In the whole process of pushing, the upper body always maintains the same posture. When you push the weight over your head, any backward movement will cause great damage to your lower back and affect the training effect of deltoid muscle.
If you have to bend your back when pressing dumbbells, it means that the weight is probably too heavy.
Straighten your arm after pushing, but don't lock your elbow. Slight elbow flexion helps to keep the pressure on the deltoid muscle.
Don't let the heads of two dumbbells touch each other when you finish pushing. Keeping two dumbbells apart at all times will make your shoulders harder.
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