Here are some ways for dumbbells to exercise all parts of the body:
The action of training with dumbbells alone (mainly the following training actions1>; Chest 2 > back 3 > shoulder 4 > arm 3 5 > arm 2 6 > leg): 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. 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. 1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. 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. 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. 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. Too lazy to exercise or can't find time to exercise? Do you feel envious every time you see those lifeguards in the photo album "Beach Ranger"? It is impossible to build strong muscles by thinking alone. No matter what method you use, whether you go to the gym, buy fitness equipment from TV shopping channels, or do push-ups yourself, the final result must be perseverance.
In summer, the eager man always wants to wear a sleeveless close-fitting T-shirt to Xiu Xiu's figure, but if the tight-fitting T-shirt is wrapped in a mass of fat or ribs, it will only make others lose their appetite and have the opposite effect. The first step to show yourself is to tell you how to build a strong arm.
Exercise cycle: there are two groups of * * * every other day, and each group repeats 10~20 times for a period, and each group needs to repeat the operation for 2~3 cycles.
Exercise method * * * Two groups:
(1) Hand-lifting method
Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees.
Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.
(b) Knee push-ups
Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down.
Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.
have you finished? Do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after three weeks!
As for how to achieve better results after exercise? Many people think that it is to keep an empty stomach before exercise. But in sports such as fitness, you should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more thoroughly! Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After a group of exercises, between
Take a break for a few seconds, shake your arms to relax your muscles, and then do the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, and it needs full stimulation with heavy load. Upper arm bodybuilding is developing in the direction of being thick and huge. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. Many young men just want to hone their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as arm exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.
The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii. The former is used to stretch the arm, and any arm stretching action that resists a certain resistance will stimulate this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, the upper arm can appear thicker and more suitable. Although I firmly say that I will work hard to develop the triceps brachii, I also want to warn you that it is not necessary to practice the triceps brachii continuously with a very heavy load, because it will damage the elbow joint and cause severe pain. This kind of pain is usually called "tennis elbow" and is caused by ligament inflammation. If the elbow joint is injured while doing triceps brachii exercises, you should stop practicing immediately. So that it is possible to do the same exercise again after recovery. Generally speaking, the triceps brachii exercises that are most likely to cause elbow pain are one-arm triceps brachii stretching and doing triceps brachii exercises on the frame exerciser. The safest thing is some compound exercises, such as narrow grip push and parallel bars. But it also varies from person to person. I know a person who does all kinds of heavy triceps exercises all the year round and never feels anything wrong with his elbow. Another middleweight athlete had an elbow problem while another person was doing some compound triceps exercises. The treatment is the same, that is, stop moving.
In the field of bodybuilding, it is generally believed that the triceps brachii can be practiced separately through special exercises, so that the triceps brachii has a clear outline and three distinct lines. It is impossible for biceps brachii to reach the same level. If your biceps grow on the upper side (there is a big gap in the elbow when viewed from the side), you should do a lot of "sermon stool" arm bending exercises (the smaller the angle between the stool surface and the ground, the lower the training position). On the contrary, if the biceps brachii grows flat, you need to do some exercises listed by me to thicken the biceps brachii. In particular, we should do some small-scale biceps exercises, such as reverse grip pull-ups, sitting posture bending arm pulley stretching exercises. But as I said before, it is unrealistic to completely change the shape of biceps brachii. The muscle training of human body depends on the activity. When you focus on wrist movements, the muscles you train are mainly in the forearm muscles; If the elbow joint is the main part, the muscle to be trained is the upper arm; When the shoulder joint is the main part, the muscles to be trained are the related muscles of the shoulder. That is to say, the muscles of the proximal limb (close to the trunk) of the movable joint are the main action muscles of the joint, which is of course the main part of training.
Although holding dumbbells, if the wrist joint is the main activity mode, instead of evenly distributing wrist contraction and extension, abduction and adduction, elbow contraction and extension, shoulder contraction and extension, abduction and adduction, horizontal abduction and horizontal adduction, internal rotation and external rotation, hand muscles can be effectively trained.
The weight of dumbbells is limited, but compared with the muscles of hands, forearms, upper arms and shoulders, the training of distal muscles is mainly muscle strength, and the training of proximal muscles is mainly muscle endurance, so the natural effect is different.
When you want to train the muscle strength and quality of your arms, the weight of dumbbells is only effective for the muscles of your hands and forearms, and the muscle training of your upper arms and shoulders needs more weight to show the effect of muscle strength training. Too light can only train muscle endurance.
Muscle strength training should be coordinated with the whole body, and local training is not only ineffective, but also easy to degenerate again. Poor dry muscles and insufficient muscle strength in the chest and back make it difficult to show the muscles in the shoulders. 1, press down with one arm.
Do three groups of one-arm reverse grip downward, and each group will increase its weight. The first group was 12 times and the second group was 8- 10 times. The last group is 6-8 times. Use wristbands because they are heavy.
2. Narrow-grip bench press
There are also three groups, each of which increases the weight. The first group is 12 times. The second group was 8- 10, and the last group was 6-8. The last group usually uses a lot of weight and pushes up only halfway down.
3, triceps push down
Three groups, each with 12 times, 8- 10 times and 6-8 times respectively. Increase the weight of each group. Not "locked" at the lowest point.
4. Bend down and grab the bell with one hand and stretch back.
End the triceps training with 2-3 groups of light bending and stretching backwards with one arm holding bell. Each group has 10- 15 times. Using the peak shrinkage rule, no heavy weight is needed.
After 5 days, change the other limb for triceps training.
Plan:
1, triceps down
3 groups, each group was 12, 10 and 8 times respectively. Increase the weight of each group. Not "locked" at the lowest point.
2, parallel bars arm flexion and extension
Group 3. Each group 10- 15 times, use load-bearing belt to improve the resistance. Triceps push-down followed by parallel bars arm flexion and extension is an excellent pre-fatigue combination.
3. Flexion and extension of triceps in sitting barbell with bent handle
My triceps are very strong. I can do two groups at 225 kg. This exercise is best for the inside of the developed triceps. When I want to practice the outside of the triceps, I use the curved handle of the inclined plate to do the triceps flexion and extension of the barbell.
4. Flexion and extension of dumbbells behind the neck of one arm
End the training with three groups of dumbbells with one arm bent and one arm extended. Back on the backrest, each group is 12, 8- 10, 6-8 times, and each group increases its weight. I have a total of 12 triceps and only 9 biceps. 1, dumbbell concentrated bending
Group 3. Increase the weight of each group, and do 15, 10 and 8 times in each group respectively. I always do this isolated action to warm up my biceps before the heavy barbell bends.
2. Barbell bending
Three groups, each group increased weight, and each group did 12, 8-l0, 6-8 times respectively. A lot of weight is used, and the deception rule of the previous group is used.
3, single arm cable bending
Three groups. Do 15, 10, 8 times in each group, and increase the weight in each group. This is a good peak contraction at the end of training. After 5 days, change the biceps training of the other limb.
Plan:
1, flat one-arm pad arm bending
Three groups, each group did 12, 10 and 8 times respectively, which was very heavy. The last group increased to 100 lbs.
2, sitting posture bending handle barbell bending
Three groups. Each group did 12, 10 and 8 times respectively. You can't lower the barbell very low, or you will touch your thighs, but your biceps will have a strong burning sensation.
3, dumbbell straight grip bending
Finally, do three groups of dumbbell straight-grip bending, each group does 12, 10, 8 times respectively, and each group increases its weight. This is the best action to develop the brachialis muscle. After the upper arm muscle training, I immediately entered the forearm muscle training. My favorite sports are two:
1, reverse barbell bending
Three groups 10- 15 times, each group increased its weight.
2. The wrist behind the barbell is bent
Group 3, 10- 15 times. I am preparing for the 1999 Arnold Super Bodybuilding Competition, and I am confident to appear on the stage with more amazing arms.