Practice dumbbell movements
Dumbbell squat
Target position: thigh
Standing posture, feet apart and hip width apart, chest out and abdomen in, looking forward, holding a dumbbell in each hand hanging to the side, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.
Practice effect: Don't make such a mistake. The upper body is trained like an orangutan, but it is supported by two thin people? Bamboo pole? Let's go We must develop muscles in an all-round way, not only for aesthetic needs, but also for the consideration that thighs are the foundation of the body. You need stronger thighs. Among all the related training movements, the most classic is barbell squat, and many world-class athletes can easily squat 500 kg barbell. Limited to conditions, you can also practice squat with dumbbells. In addition, you can try to squat, with a relatively light weight, fully exercise the muscles of thighs and waist, abdomen and buttocks.
Dumbbell one-legged heel lift
Target position: lower leg
Choose a step, step on the edge of the step with the palm of your left foot, suspend or lightly place your right foot at the knee socket of your left leg, hang the dumbbell on the side with your left hand, and hold the support with your right hand. Stand on tiptoe to make the calf muscles in the peak contraction state, stay for a few seconds, and then slowly let the heel droop as much as possible to stretch the calf muscles. Repeat the specified number of times and do it on the other side.
Practice effect: Stronger calves can make you start faster, jump higher and win more applause in ball games. You can still try? The rider lifts his heel? ; Stand on the edge of the steps with your feet, lean forward, let others ride on your back to increase the load, and then start practicing. Sprint running in various sports activities can also exercise calf muscles well.
Dumbbell shoulder pressure
Target parts: shoulders, upper chest
You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.
Practical effect: A man's shoulders should be wide enough to take responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle. Pushing shoulders to practice deltoid muscle also helps to exercise the upper part of trapezius muscle and upper part of pectoral muscle. If you are worried about losing weight, practice this action more. In order to achieve better results, you can also add dumbbell front cross-lift, side cross-lift, oblique side cross-lift and other actions.
Dumbbell rowing upright
Target site: shoulder
Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
Practice effect: This is also a classic action to exercise the shoulder, mainly practicing the deltoid muscle of the shoulder, assisting the upper part of the trapezius muscle, and especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.
Bend over dumbbells and bend and stretch with one arm
Target site: upper arm back
Bend over, support your left hand on the edge of the stool surface or hard bed, kneel on the stool surface with your left knee, and support your body with your right leg slightly bent.
The upper body is parallel to the ground, the dumbbell is held in the right hand, the upper arm is attached to the side, and the forearm naturally droops. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
Practice effect: Even if your thighs become thick because of playing football, you still can't change the state that your arms are as thin as hemp stalks. If you want to change, you must exercise. This action is an isolated training action, which can strengthen the triceps brachii at the back of the upper arm, make your arm stronger and stronger, and throw higher and farther when shooting at rest. When you exercise, the wrist angle is different, and the focus of the exercise is also different. Generally, the palm can be inward. The parallel bars arm flexion and extension can also effectively exercise the triceps brachii. If you adjust the angle properly so that the upper body is perpendicular to the ground, you can even focus on exercise.
One-arm flexion and extension behind dumbbell neck
Target site: upper arm back
You can sit standing. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.
Practice effect: This is also the action of exercising triceps brachii. The difference is that neck flexion and extension can focus on training the long head of triceps brachii and help to develop triceps brachii in an all-round way. At the same time, because the flexion and extension of the flexion arm is easy to borrow, the technical requirements for the action are relatively high, so it should be arranged in front, and the flexion and extension of the back arm of the neck can be completed with greater weight and hands, which can increase the muscle mass more effectively.
Lie on your back, bend your arms and pull up.
Target parts: lower chest and back
Lie on your back on a bed with a flat stool or a hard bed, with the upper shoulder blade and head suspended, the upper body supported in the middle of your back, and your legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.
Practice effect: There is nothing better than breasts. Pork ribs? Let others underestimate your physique. As a man, a broad and solid chest can make you look more confident and reliable. If you add a thick fan-shaped back, it will be more perfect. If there is any exercise that can exercise the chest and back well at the same time, it is only this exercise. It is said that it can also increase breasts. Schwarzenegger often practices immediately after squatting to increase the circumference of the whole upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups respectively.
Dumbbell alternating bending
Target site: the front of the upper arm
You can sit in a standing position with your feet together on the ground, your torso straight, a dumbbell in each hand hanging at your sides, and your palms facing forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.
Practice effect: If someone asks you to show your muscles, nine times out of ten, you will raise your arms and bend your elbows to show your biceps. What better way to show a man's strength than the towering biceps brachii? In addition to this classic training action, there are dumbbell bends, dumbbell rotary arm bends, dumbbell hammer bends, dumbbell support bends and so on. You might as well try it separately.
Sit dumbbell wrist flexion and extension
Target site: inside of forearm
Sitting posture, legs on the ground, dumbbell in right hand, forearm on right leg, wrist suspended, palm up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.
Practice effect: You must have seen arm wrestling, which is a strength competition between men. The forearm flexor, which is responsible for bending the wrist, plays an important role in it, so you can exercise it by bending and stretching your wrist. In order to avoid the imbalance of muscle strength, it is recommended to practice wrist flexion and extension frequently, that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible.
Dumbbell support bending
Target muscle: biceps brachii
Sitting posture, legs apart, feet supported on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, torso slightly forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.
Practice effect: Just like the exercise of triceps brachii, here is the second action for biceps brachii, because it is so convenient and effective to exercise the arm with dumbbells, which will make the arm more congested. I believe that in a few months, the cuffs of your T-shirt will be full.