It is recommended to give priority to dumbbells!
Here's how to use a pair of dumbbells for full-body exercises.
Don't let dumbbells make you stupid. Dumbbells can be practiced all over the body.
1 lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to move with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
Legs: standing upright and holding dumbbells for one-leg heel lifting exercise is better than using leg machine training. 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.
Back: Compared with barbells, bending over and paddling with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. For Lee Haney, the seventh Olympic champion, rowing with dumbbells on one arm has always been a common back exercise. Not only can you exercise the serratus muscle in the chest, but you can also develop the muscle groups on both sides of your back.
Chest: On the supine bench, it is more beneficial to muscle growth to use dumbbells for supine, upward oblique push and downward oblique push than barbell, because it can stimulate muscles extensively 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 lifting, front horizontal lifting, bending birds, and develop the middle bundle, gallbladder bundle and back bundle of shoulder deltoid muscle. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
6 biceps brachii: Dumbbell bending is the best exercise for many bodybuilding champions to practice the "peak" of biceps brachii. Different dumbbell bending methods can make the upper arm stronger. From the back, the pieces are separated and stand out obviously.
Triceps brachii: The triceps brachii can develop into a horseshoe shape by using dumbbells for flexion and extension of one arm or both arms. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
Forearm: dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should use the reverse wrist grip to bend.
9 thighs: Heel pad small wooden board to do dumbbell weight-bearing squat exercises and develop quadriceps femoris. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.
10 abdomen: supine, put the dumbbell behind your head, sit-ups, you can exercise upper abdominal muscles; Abdominal contraction and leg lifting (upper body not moving) can exercise lower abdominal muscles.
Plan:
The plan I give you now is to practice for four days and take a day off. The training content is the same as mine, but the specific procedures are different.
Let me list the training courses first:
The first day: chest and biceps, the second day: back and triceps, the third day: shoulders, forearm muscles, abdomen, the fourth day: thighs and calves, and the fifth day: rest aerobic training 1-2 times a week for 30 minutes.
Day 1: Chest and biceps
First, the chest:
1, jump rope for five minutes to warm up (if you are not very fat and thin, don't do too much aerobic exercise, you only need two days of aerobic exercise in a cycle)
It doesn't matter if you do warm-up exercises because of the cold weather, but the time should not be too long. )
2. Tilt the bench press upward
One piece, 40kg 12
50 kg 10
C, 60kg 8 pieces (if this quantity cannot be finished, make 8- 10 pieces according to the weight of 50kg).
D, 65kg8 (or 60kg8 8- 10/0)
E, 40 kg 15 (if you can't finish this number, you must finish 10).
Group C and Group D can lose weight if they can't meet the weight and number of people, but they can't. They must help themselves or others to complete 8- 10).
3. Platform press
One piece, 50kg 10
B, 8 pieces for 50 kilograms (if this weight can't be finished, make 10 pieces according to the weight of 40 kilograms).
C, 40 kg 12 (if this weight can't be finished, it will be 12 according to the weight of 30 kg).
D, 40k g 8 pieces (if this weight cannot be finished, make 10- 12 pieces according to the weight of 30kg).
4, supine birds
One piece 15kg 10 piece.
B, 20 kg 8
20 kg
D, 6-8 pieces of 25 kg (if you can't finish eating, make it according to the weight of 15 kg 10).
5. Cross your chest
Party A, Party B, Party C and Party B are three groups with the weight of 10. If there are eight, it must be heavier than 10. )
This action is mainly to develop the outside of the pectoral muscle. You should stand up straight, chest out and waist in. You should stand horizontally with the heavy hammer you want to pull down, which means your body should be at 90 degrees to the ground. The arm does not need to be straight, that is, the angle between the arm and the body is about 120 degrees. When your hands are folded, you should lean forward slightly in your lower abdomen.
The two movements of upward sloping and chest cross clamping can be done alternately with upward sloping birds and wide parallel bars, which means that the first two parts can be completed in one cycle and the last two parts can be completed in the next cycle.
But when doing the following actions, the order should be as follows:
1, platform press
One piece, 20kg 15
B, 40 kg 10- 12.
50 kg 10
D, 8 pieces of 60 kg (try the weight of 65 kg. With help, you can complete 1-2 pieces by yourself, but this kind of training should not be too much).
E, 45 kg 10- 12 (not less than 8)
2. Birds tilted upward
A, 25 kg 10 (20 kg if this weight cannot be completed)
B, 8 yuan 25 kg (if this weight can't be completed, then 20 kg)
20 kg
D, 15 kg 10 PCs (or 10 kg if this weight cannot be achieved).
3, supine birds
One piece 15kg 10 piece.
B, 20 kg 8
C,15kg 8
D, 20kg of 6-8 pieces (if you can't finish eating, make 10 pieces according to the weight of 15kg).
4. Bending and stretching of parallel bars (3-4 groups)
Precautions:
In the process of doing chest exercises, remember to hold out your chest, keep your ass up, put your waist away, don't lift it by the strength of your arms, but contract it by the strength of your chest, whether you inhale or exhale.
The order of exercise can be changed back and forth after you train for a period of time, which also helps your muscles grow.
On the basis of the above premise, you can rush some heavy objects appropriately, which will also help to increase your strength, but someone should protect you from harm.
First, biceps
1, standing barbell bending:
One piece,15kg10-12 pieces.
25 kg class
C, 8 pieces of 25 kg (20 kg if you can't finish the weight)
D, 20kg8 (or15kg, 12)
2, the priest chair sitting bending:
One piece, 10 kg 8 pieces-10 pieces.
B,15kg 8
C,15kg 8
D 10 kg 8
3, sitting dumbbell bending on the inclined plate: (the whole upper body should lie flat on the inclined plate, one arm alternately)
I.10kg8 (or 8kg)
B,10kg8 (or 8kg)
C, 8 kg 8 (or 5 kg)
D, 8 kg (or 5 kg, 10)
4. Brachial muscle (one-arm dumbbell chest bend)
1. 5 kg 10 (alternating three groups)
Note: when doing biceps, the body should not lean forward and lean back, and the arms should be fully straight and bent; Keep your arms or elbows close to your sides; As for the use of straight pole or curved pole, it can be adapted and used alternately according to personal hobbies and habits. The movement can be accelerated when lifting, but the muscles must be controlled to be lowered slowly when lowering.
The above plan can talk less about leg exercises (flexible mastery), but strengthen abdominal exercises (practice every day! ) make sure your overall figure is well-proportioned and strong!
What to eat: Thin: Generally speaking, you should eat some foods with high protein content, such as boiled eggs, at least 5 eggs in the morning, and the initial amount should be larger. This requires a higher stomach (easy to nausea and vomiting), and the stomach is poor. If you really can't eat, I suggest you buy professional protein powder and orange juice powder and supplement them within one hour after fitness every day. Drinking 1000 ml of water+1 spoon of protein powder+1/4 of orange juice powder will take effect in one month, and the weight can be increased by about 10 kg, but we must persist in it and pay attention to rest and daily complementary foods, such as boiled cabbage (salt-free) and beef.