Use dumbbell fitness method 1. Function of Dumbbell Fitness Dumbbell is a kind of fitness equipment that sports enthusiasts are very familiar with. There are many kinds of weight specifications. The weight of the common exercise dumbbells is 1 kg ~ 10 kg. There is also a combined adjustable dumbbell on the market, which looks like a small barbell with an adjustable short iron bar of about 50 cm in the middle and several small barbell pieces at both ends. In addition, there is a replaceable plastic cavity dumbbell, which can be filled with sand or water as needed. It is a good instrument for children and women to exercise. Second, the dumbbell fitness method holds dumbbells for fitness exercise, which is not affected by the venue and climate and is practical. Because dumbbell movements are simple and easy to learn, and the effect is remarkable, it is deeply loved by the majority of bodybuilders. Here are some practical dumbbell fitness methods. 1. Before alternating hands, raise your feet horizontally and open them, with two dumbbells hanging straight at your sides and your fists backward; Then the straight arms of the two arms are alternately lifted forward until the shoulders are parallel. This exercise mainly develops the muscle strength of deltoid muscle, especially the front part of deltoid muscle, and also exercises the strength of forearm muscle. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. It can be gradually increased to about 25 times in each group in the future. After practicing for a period of time, you can also consider increasing the weight of dumbbells. When practicing, keep your body upright and don't shake your arms back and forth. This exercise can also be carried forward with both hands at the same time. Inhale when lifting and exhale when resetting. 2. Straighten your arms and lift your feet horizontally, hold dumbbells in both hands, with your arms vertical on both sides and your fists forward; Then the straight arms of the two arms are forcibly lifted to both sides to be parallel to the shoulders. This exercise is mainly to develop the strength of deltoid muscle, especially the external deltoid muscle. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. You can gradually add it to each group for about 25 times in the future. When lifting, both arms must be straight, and the hand should stop slightly when the shoulder is flat, and the speed of reduction should be slightly slower. When practicing, the upper body always stays upright. Inhale when lifting, and exhale when lowering. 3. Open your hands and feet, raise dumbbells with both hands, the two sides of your arms are vertical, and your fists are opposite to your eyes; Then lift the dumbbells up to the nipples on both sides of the chest. This sport mainly develops the strength of deltoid muscle, and also develops the strength of trapezius muscle and levator scapulae. When practicing, each group can do 15 times or so, and do 4 groups. It can be gradually increased to about 25 times in each group in the future. You can consider increasing the weight of dumbbells after practicing for a period of time. When practicing, keep your upper body upright, and don't arch your back or lean back because you lift your arms. Inhale when lifting and exhale when resetting. 4. Keep your arms upright. Lift your feet horizontally, horizontally wider than your shoulders. The upper body bends forward at right angles to the lower limbs. Stand upright and raise dumbbells with both hands. Arms droop naturally and fists move forward. Then, lift your arms sideways until your hands are slightly above your shoulders. This exercise mainly develops the strength of deltoid muscle. At first, each group can do 15 times or so, and do 4 groups. In the future, it will be gradually added to each group for about 25 times. You can also consider increasing the weight of dumbbells. When your arms are forcibly lifted sideways, your upper body should be at right angles and your waist should be tightened. Do not swing your upper body up and down because of your arm strength. Inhale when lifting and exhale when resetting. 5. Raise your feet in front of your arms, hold dumbbells in both hands, face each other, and hang your arms at your sides; Then the two arms are straightened forward and lifted. When the dumbbell is lifted to the head, the two arms are completely straightened and swing backwards. This sport mainly develops the strength of the front of deltoid muscle, and also develops the strength of pectoralis major and serratus anterior muscle. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. In the future, it can be increased to about 20 times in each group, and the weight of dumbbells should be considered. This exercise should be carried out rhythmically. The order of action is to lift horizontally with both hands and lift upward. Inhale when lifting and exhale when resetting. 6. Swing your arms, legs side by side, hands holding dumbbells, fists facing forward; Then the arms swing back and forth alternately. This sport mainly develops the strength of shoulder strap muscles. Each group can do it about 30 times and do 2 groups. When your arms swing alternately, your body leans forward slightly. Breathe every two movements. 7. Before the squat, the horizontal lift and the side lift start from the squat, and two dumbbells are raised with both hands, with the fists facing each other and the arms on both sides vertical; Then stand up from the squat position and straighten your arms forward at the same time. This action can also be made into two fists forward, and when you stand up, your arms are raised horizontally. These two exercises are mainly to develop the strength of deltoid muscles and also help to develop the strength of leg muscles. At the beginning, each group can do 15 times or so, and do 3 ~ 4 groups. You can consider increasing the weight of dumbbells in the future. Whenever you stand up and exert your strength on your arm, your quadriceps and deltoid muscles should be as nervous as possible. When standing up and squatting, the upper body should always be upright, and the back should not be arched. Inhale when standing and exhale when squatting. 8. Lift the supine stool left and right on the supine side, hold dumbbells in both hands, with fists and eyes facing each other, and put your arms on the side; Then the straight arms of the two arms are lifted to the back of the head by crossing in front of the body, and then the two arms are restored by crossing in front of the body. This exercise is mainly to develop the strength of shoulder muscles, promote the development of pectoralis major and latissimus dorsi, and improve the flexibility of shoulder joint. At the beginning, each group can do 15 times or so, and do 3 ~ 4 groups. In the future, each group can increase to about 25 times. Practice slowly, and avoid dumbbells when crossing your hands. Inhale when lifting and exhale when resetting. 9. Sit on the stool with your hands bent, your upper body straight, your hands holding dumbbells, your fists forward, and your arms and upper arms tightly attached to your body; Then start from the vertical side of both arms, and both arms bend hard at the same time, and lift the dumbbell below the shoulder. This exercise can also be done in a standing position, with fists and eyes moving forward. These two exercises mainly develop the strength of the brachialis and biceps brachii. At the beginning of the exercise, each group can do about 20 times, and you can also consider increasing the weight of dumbbells. When practicing, both arms should exert force evenly, and the upper body should not shake back and forth because of the arm force. Inhale when lifting and exhale when resetting. 10. The supine arms are flexed and stretched on the supine bench, dumbbells are placed on both sides of the back of the neck, and fists are outward; Then straighten your arms and lift the dumbbells. This sport is mainly to develop the strength of triceps brachii, and also to exercise the forearm muscles. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. You can gradually increase the weight of dumbbells in the future. During the whole movement, keep the upper arms perpendicular to the ground and clamp inward on both sides of the chest. Inhale when you straighten your arms and exhale when you recover. 1 1. Put your feet behind your arms and open them. Hold the dumbbell tightly, with fists facing the eyes and arms vertical. Then lean forward from the upper body, start with your legs slightly bent, straighten your hands and lift the dumbbell as far back as possible. This exercise mainly develops the strength of triceps brachii, and also develops the strength of forearm muscles, sternocleidomastoid muscles and wrist muscles. At first, each group can do 15 times or so, and do 4 groups. It will gradually increase to about 20 times in each group in the future. You can also consider increasing the weight of dumbbells. When your body bends forward and your arms lift the dumbbell backwards and upwards, your chest should stand up and your head should lean back. Inhale when lifting and exhale when resetting. 12. Stand upright, push your feet apart alternately, hold the dumbbell with both hands, and raise the dumbbell to your shoulders with fists facing each other; Then lift the dumbbells alternately with your arms. This sport mainly develops the strength of triceps brachii and deltoid muscle. When practicing, each group can do 15 times or so, and do 4 groups. It will gradually increase to about 25 times in each group in the future. When practicing, keep your body straight naturally, and don't lean back or sideways. Inhale when lifting and exhale when resetting. 13. Open your hands and feet, hold the dumbbells with both hands, and put the dumbbells on your shoulders with fists facing each other. Then raise your hands at the same time until your arms are straight. This exercise mainly develops the strength of deltoid and triceps brachii. At first, each group can do 15 times or so, and do 4 groups. You can gradually add it to each group for about 25 times in the future. When lifting dumbbells with your arms, don't bend or stretch your legs, and don't use the strength of other parts of your body. Give full play to the strength of your arms to lift dumbbells. Inhale when lifting and exhale when resetting. 14. After the supine straight arms alternate, lift the supine bench, hold the dumbbells with both hands, with the center of the fist down and the arms at the side; Then straighten your hands, alternately raise your arms, and lift the dumbbell backwards. This exercise is mainly to develop the strength of chest and shoulder muscles and improve the flexibility of shoulder joints. At the beginning of exercise, each group can do 15 times or so, and do 3 ~ 4 groups. You can gradually add it to each group for about 20 times in the future. When practicing, the body can't fluctuate up and down, and the arm must be straight. Inhale when lifting and exhale when resetting. 15. Pull up the bench on your back, hold dumbbells with both hands, fists facing each other, and put dumbbells on your chest with your arms straight; Then bend your arms slightly, pull the lifted dumbbell down to the sides of your body to shoulder height, and then fold the dumbbell up to your chest with your straight arms. This exercise is mainly to develop the strength of pectoralis major, which is also effective for the development of deltoid and latissimus dorsi. At first, each group can do 10 times or so, and do 4 groups. Then gradually increase to each group 15 ~ 20 times. You can also consider increasing the weight of dumbbells. When the dumbbell is pulled from the top to the side, the speed should be controlled to avoid sudden pull-down. Avoid collision between two dumbbells when lifting hard. Dumbbells inhale when suspended overhead and exhale when lowered. 16. Open your legs around your waist, hold dumbbells in both hands, and straighten your arms; Then the straight arm is centered on the waist, starting from the forward bend of the body and circling around the waist. This sport mainly develops the strength of waist muscles. At the beginning of the exercise, each group can do 10 times or so, and do 4 groups. In practice, the position of two feet is fixed, and the upper body and two arms move in a larger range. 17. Lie down on the high stool, stretch your arms out, and fix your feet (you can also lie down on the bed or bench, and your partner will help you hold your feet down); Hold dumbbells in both hands; Then start with bending forward, arms straight and body extended backward. This exercise is mainly to develop the strength of latissimus dorsi. At the beginning, each group can do 10 times or so, and do 3 ~ 4 groups. You can gradually add it to each group 15 ~ 20 times in the future. The body should be stretched as long as possible when stretching and stretching, and the movement should be slow when recovering and flexing. Inhale when you stretch up and exhale when you recover. 18. Lie on your back, lie on your back on a flat bench with your legs raised, and grasp the upper end of the bench with both hands; You can also put the bench on a slope, with your head high and your feet low and your feet holding dumbbells; Then tuck in your abdomen and lift your legs. This exercise is mainly to develop the strength of abdominal muscles, especially rectus abdominis. At the beginning, each group can do 10 times or so, and do 3 ~ 4 groups. After that, it gradually increased to about 15 times per group. Don't bend your knees when holding your knees and lifting your legs, and put them down slowly when you recover. Inhale when lifting legs, and exhale when restoring. 19. Sit-ups with arms straight on the supine cushion (bed), lift the cushion (bed) with arms straight, and hold dumbbells in both hands; Then the straight arm and the upper body are lifted and sat together until the adult bends forward. This sport mainly develops the strength of trunk muscles, especially rectus abdominis. At the beginning of the exercise, each group did 8 ~ 10 times and did 4 groups. It can be gradually increased to about 15 times per group in the future. Be sure to fix your feet when doing this action, and it is best to have a companion to help you hold your feet down. Don't bend your knees when doing sit-ups; Inhale when sitting up and exhale when recovering. 20. Open your feet and squat, hold dumbbells in both hands, and naturally hang your arms at your sides; Then squat down, and then stand up and restore. This sport mainly develops the strength of leg muscles, especially quadriceps femoris. At the beginning of exercise, each group can do 15 times or so, and do 4 ~ 5 groups. You can consider increasing the weight of dumbbells in the future. When squatting, all your feet should be on the ground, your heels should not be raised, your upper body should be upright, and you should not bend over. Inhale when standing and exhale when squatting. 2 1. Open your feet and squat, put dumbbells on your shoulders with both hands and kneel down; When you squat to the lowest point, your feet immediately jump straight with the rebound force. This sport is mainly to develop the strength of leg muscles, which can improve the jumping strength of legs. At the beginning of the exercise, each group can do 15 times or so, and do 4 ~ 5 groups. You can consider increasing the weight of dumbbells in the future. When you jump, try to jump as high as possible. When landing, be sure to land with the forefoot first, and then transition to the whole sole to avoid violent vibration. Inhale when jumping, and exhale when squatting. 22. Squat and stand up, raise your feet over your arms, hold dumbbells in both hands, put your fists back, your arms naturally droop, and kneel down; Then stand up with your legs straight, and at the same time lift the dumbbell with your arms straight across the front of your body, and then swing it down to both sides hard, and your body will recover with squatting. This exercise not only develops the strength of leg muscles, but also has a good effect on exercising shoulder strap muscles and expanding vital capacity. At first, you can do 10 ~ 15 times in each group, and do 3 ~ 4 groups. You can gradually add it to each group for about 20 times in the future. The whole movement should be rhythmic and even, and collision should be avoided when two dumbbells cross. Inhale when lifting and exhale when squatting. 23. After lying prone, kick and lie on the bench. Grasp both sides of the bench or legs of the bench with both hands, and put dumbbells at the ankles. Then do the action of bending the calf continuously. This sport mainly develops the strength of biceps femoris and gastrocnemius. At the beginning of exercise, each group can do 10 ~ 15 times or so, and do 4 groups. In the future, each group can increase to about 20 times. Dumbbells must be fastened, legs should be bent quickly and forcefully, and legs should be extended slowly. Inhale when bending your legs, and exhale when extending your legs. 24. Raise your feet on the arrow steps, hold dumbbells in both hands, and hang your arms forward. At the beginning, the body turns left first, the dumbbell is lifted forward, and the arm is straight. At the same time, the left foot takes a step into a bow and arrow (the left leg bends, the knee moves forward, and the whole sole touches the ground; Legs slightly flexed, heels raised), chest out, eyes straight ahead. This exercise can develop the strength of leg muscles, trunk muscles and shoulder strap muscles. When practicing, each group can do 10 times or so, and do 2 ~ 3 groups. The whole movement should be coherent and large. Inhale when lifting dumbbells, and exhale when restoring.