What exercise exercises the whole body aerobic exercise: running, high jump, swimming, anaerobic exercise: if there is no condition, you can do abdominal support at home and practice pectoralis major and triceps brachii; Sit-ups can practice abdominal muscles; Squat up, you can practice thigh muscles; Lifting the heel (lifting his body up with his toes) can practice calf muscles; Playing dumbbells properly can train upper body muscles. Aerobic exercise is combined with anaerobic exercise.
How to exercise the whole body with dumbbells? Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow, hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above * * 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 * * (in the middle of pectoralis major) 1 cm 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. Because you give muscles a new * * * from another angle, 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 frequently, change the arrangement of movements, break the adaptation of the body and obtain breakthrough growth of muscles.
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.
What do you do with dumbbells? A flat bird that can exercise chest muscles. It is recommended to exercise in groups. This action is mainly to exercise the whole chest muscle. Simply put, it is to let you have a chest hook.
Doing dumbbell exercise can exercise muscles, so can dumbbells reduce stomach? Running is actually more effective than sit-ups if you lose abdominal fat. You can try.
How to use dumbbells to exercise your whole body You are now in the golden age of strength training. You know Schwarzenegger didn't start systematic bodybuilding training until he was 15 years old. Of course, the purpose of his training is bodybuilding, and the purpose of your training is to enhance the muscle strength of the whole body. Although the goals are different, the methods and means are the same, so don't worry about the saying that strength training at this age will hinder your height. If you want to buy dumbbells, it is enough to buy a pair of 40KG dumbbells.
The basic principle of strength training: except for the abdomen, it is best to train in the same place at intervals of 48 hours, and abdominal training can be done at intervals of 24 hours. Don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.
See the attachment for dumbbell training movements.
I recommend a primary strength training program for you, with a cycle of three days.
Monday
Chest and back (supine dumbbell push-ups, upturned birds, shoulder-lifting dumbbells, one-handed dumbbells with rowing)
Abdomen (abdominal rolling)
Tuesday
Shoulder, upper arm, forearm (dumbbell side lift, dumbbell arm lift, sitting posture wrist lift)
Abdomen (abdominal rolling)
Wednesday
Thigh, calf, lower back (squat, dumbbell weight lifting, heel)
Abdomen. (Abdominal rolling)
Dietary precautions:
Principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.
The method of exercising the whole body without dumbbells The following exercises are the core content extracted from the traditional Wushu training system, which can really improve the skills. So although it is simple, as long as it lasts for about ten minutes every day, the effect is remarkable.
The first kind: Crouching Tiger, Hidden Dragon, which has been introduced for a long time and I often practice, and many people may know it. But because the effect is so good, I can't help but introduce it again.
The training method is as follows: in the form of push-ups (don't tell me I can't do push-ups), keep your hands as close as possible, preferably about ten centimeters apart. Keep your body straight, keep your waist straight, and try to be straight. Elbow bend 120 degrees. Keep this still and stick to it. Don't worry about breathing at first, just be natural. If you can persist for more than ten minutes without shaking your body, you can try the "reverse breathing method" mentioned in this book.
If you add volleyball after practice, your body's ability to fight is definitely much stronger than that of any kung fu practitioner with a golden bell and iron cloth shirt. Being able to hold still for five minutes basically has a certain ability to resist heavy blows and can hold on for more than 20 to 30 minutes. The trunk is as strong as a person who has been practicing hard for ten years, without pain or loss of elasticity. (Note, except the head and crotch).
Another function of this job will make people energetic, such as taking stimulants and working hard every day.
The second type: King Kong Iron Bridge, this skill is not the Shaolin Iron Bridge skill in the future, but the secret method of practicing waist and trunk with Nanpai Kung Fu. Crouching tiger, hidden dragon, the trunk will be as strong as steel, and the waist strength will be greatly increased.
The training method is as follows: prepare two chairs with the same height, lie on your back, with your upper body resting only on the chair above your shoulders and your lower body resting only on the chair below your heels. Your body is suspended, and your hands are naturally placed on your body. Try to stick to it. If you are afraid of injury, try to use a low chair.
In the past, when practicing the King Kong Railway Bridge, Master would light a stick of incense under * * * *. If you can't hold on, * * * will droop and get burned. In order to exercise their consciousness and persistence. Of course, it is not recommended that you practice like this.
Stick to this function for an hour, and the waist strength will be strong. If you want to continue strengthening, please put heavy objects on your body to practice.
The third type: leg flexion and extension, one of the most effective ways to practice leg strength. Stand naturally, with your legs shoulder-width apart, and slowly squat down. When squatting, keep your body upright, don't bend or tilt, and don't lean forward or backward. Squat down until * * * touches the heel, and then stand up slowly. It's best to finish it together for more than ten seconds. You can do it 20 times at a time. Try to do it with one leg and the other leg straight. If you can't keep your balance, you can gently hold the wall with your hands, but you can't stand up with your hands.
Generally speaking, one leg can stand up easily 100 times or more, and the leg strength and explosive power will be greatly increased. It's easy to fly a person with one foot upside down if you practice your legs.
The fourth type: eagle claw skill. Generally speaking, the best way to practice finger strength is to do prone palms with your fingers, but if you want to practice grip strength, the following method is better.
The exercise method is as follows: find a fitness circle, buckle both ends with your thumb and middle finger, and exert yourself secretly, just practice a few hundred times at a time.
The power of grasping is generally concentrated on the thumb and middle finger, and the effect of two-finger practice is faster and more significant than that of five-finger practice at the same time.
Because the above method is very simple, you can understand it at a glance, and the picture is saved.
Reprinted, I hope it will help you.
How to exercise the whole body with dumbbells? It's better to be brief. Download the animation of "Fitness Collection"
I usually lift dumbbells and only exercise biceps brachii. What exercise can you do to achieve full-body exercise? Dumbbells can also exercise the whole body muscles! I will give you a training method, please refer to it.
First of all, you'd better have two dumbbells that are heavy enough, and each dumbbell should be above 20KG, because you have to practice in many parts and use different weights. There is also a fitness stool, which can adjust the angle.
Here are some ways to exercise all parts of your body with dumbbells. You can divide your training into three parts: A, B and C, and finish it in three days.
A, chest+triceps B, back+biceps C, shoulders+legs
Do 4~6 groups of each movement, 8~ 12 times in each group, and choose the weight that you can do 8~ 12 times. The last group of each action exhausts itself.
You can take a day off without practicing.
Specific actions are as follows:
First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body.
Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Five, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. 2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Six, legs
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
3. Prone leg bending: mainly practicing biceps femoris.
Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.
Seven, calf
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
If you have any questions, please ask.
What exercise can exercise the whole body? Swimming can exercise the whole body. Full-body sports, such as basketball, volleyball, badminton, swimming, etc. It is conducive to the extension of the whole body bones.
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform.