There are many fitness methods for dumbbells, and the exercise forms are different. Choose dumbbells with appropriate weight according to your own situation. So, here are the essentials of dumbbell fitness training that I share with you. Welcome to read and browse.
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.
Why practice?
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. Push the deltoid muscle of the shoulder to help exercise the upper trapezius and upper pectoral muscles. 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.
Why practice?
This is also a classic action to exercise shoulders. Mainly exercise deltoid muscle and upper trapezius muscle, especially strengthen 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, put your left hand on the stool surface (or the edge of a hard bed), kneel on the stool surface with your left knee, support your body with your right leg slightly bent, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally droop your forearm. 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.
Why practice?
Even if your thighs become thick from playing football, you still can't change your skinny arms. 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 more powerful, and shoot higher and farther when you are still. 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
Sitting posture and standing posture are ok. 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.
Why practice?
This is also an exercise for dirty triceps. 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 flat stool (or beside a hard bed), with your upper scapula and head suspended, your upper body supported by your middle back, and your legs stepping on the ground 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.
Why practice?
There is nothing better than a box. 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
Sit or stand with your feet together; Keep your torso straight; Hang a dumbbell on each side of your body with your palms 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.
Why practice?
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. , so try it separately.
Sit dumbbell wrist flexion and extension
Target site: inside of forearm
Sitting posture, legs supported on the ground; Hold the dumbbell in your right hand, put your forearm on your right leg, hang your wrist and put your 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.
Why practice?
You must have seen it? Wrist wrestling? This is a strength competition between men, and the forearm flexors responsible for bending the wrist play an important role in it. You can exercise by flexing and stretching your wrists. In order to avoid the imbalance of opposing muscle strength, it is recommended to practice wrist flexion and extension (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.
Why practice?
Just like the exercise of triceps brachii, this is the second action of biceps brachii, because it is so convenient and effective to exercise your arm with dumbbells, which will make your arm more congested. I believe that in a few months, the cuffs of your T-shirt will be full.
Dumbbell squat
Target position: thigh
Standing posture, feet apart and hip width; Chest out and abdomen in, look forward, hold a dumbbell upside down in each hand, 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.
Why practice?
Never make the mistake that your upper body is trained like an orangutan, but supported by two thin people? Bamboo pole? Let's go Be sure to develop your muscles in an all-round way, not only for aesthetic needs, but more importantly, thighs are the foundation of your 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.
Why practice?
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 with your feet on the edge of the steps, lean forward, let your classmates ride on your back to increase the load, and then start practicing. Sprint running in various sports activities can also exercise calf muscles well.
note:
It is recommended to buy adjustable dumbbells, or buy 2 ~ 3 pairs of dumbbells with different weights;
For each training action, we should choose the appropriate weight, that is, we should strive to reach the specified weight, not too light or too heavy;
Train 3 times a week and complete the above-mentioned prescribed actions each time;
The two groups rest for 30 ~ 60 seconds between each training action;
Abdominal muscles should be taken seriously as core muscles, so freehand sit-ups should be added to the plan.
To gain muscle, don't push as hard as possible.
For ordinary people, fitness is nothing more than two goals: to stay healthy and to look better.
Only use small dumbbells or even only use weight to exercise, as long as you do it enough times, you will also achieve the effect of muscle gain.
When doing weight-bearing exercises such as squats and horse stance just look, you don't have to pursue the size of dumbbells in your hands.
The strategy of losing weight and adding times is not only efficient, but also easier to practice and has less resistance.
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