Dumbbell is a very common fitness equipment. With dumbbells, we can start training anytime and anywhere, which is simple and durable. The practical effect of exercising biceps brachii and scapular muscles is very good. So what is the method of dumbbell exercise? Let's share with you the method of dumbbell exercise.
What is the method of dumbbell exercise? 1 1. Sitting dumbbell press.
Sit on the dumbbell stool, feet together, head up and chest out. Hold a barbell in one hand and hang it at your sides. Lift the barbell to the shoulder, with the wrist down and the palm forward, so that the barbell is located at both sides of the human body.
Push your shoulders hard, lean your elbows on your side, and lift the barbell by hand until your arms are straight and keep a little.
2, bench press dumbbells
Adjust the dumbbell stool to make it form an angle of about 60 degrees with the road surface. Lift the barbell to the shoulder, wrist down, palm forward, so that the barbell is right next to the body, and the connection of the barbell bar is based on the slightly upper side of the neck.
Lift the barbell with your shoulders until your arms are straight. Gradually learn to put down the information you hold up, not at all, and keep your shoulder muscles anxious.
3. Sit and lift.
Feet shoulder width apart, head up and chest out. Of course, the barbell in your hand hangs beside or in front of you, and your hand is slightly bent at the wrist.
Push your shoulders hard and lift your hands outward and upward from both sides until they are almost or slightly higher than your shoulders. After a pause, the original road returned. Keep your shoulders strong and don't have to release the pressure.
4. Lift horizontally before sitting.
Feet shoulder width apart, head up and chest out. Of course, the barbell in your hand hangs beside or in front of you, and your hand is slightly bent at the wrist.
Bend your hands slightly at the wrist, lift the barbell outward, upward and inward from behind with the front side of deltoid muscle until it is almost or slightly higher than the shoulder, and then return in the same way after a little detention. Keep your shoulders strong and don't have to release the pressure.
Step 5 stand upright and lift horizontally
Feet are shoulder width apart, kneecaps are slightly bent, upper body and hips lean forward, head held high, waist stepped, neck and body level, barbells hanging in front of you.
The arm releases pressure, and the back of the shoulder exerts force, so that the arm is lifted outward and upward until it is almost the same as the shoulder, and then returns the same way.
6, sitting chest taut
Feet shoulder width apart, head up and chest out. Two hand-held barbells hang in front of you, palms inward.
Stretch your arms on your body until they are about the same as or slightly higher than your shoulders.
At the top, the barbell should be at the lower part of the chest and neck. Stay for a while and go back the way you came.
What is the method of dumbbell exercise? What is the function of dumbbell exercise?
1, what effect does dumbbell training have on enhancing sexual function?
Dumbbell squat was once considered as the first choice for men's fitness. When practicing dumbbell squat, it can promote the secretion of androgen, which is very effective in enhancing male function.
2. What is the effect of practicing dumbbells on losing weight?
If the purpose of practicing dumbbells is to reduce fat, it is recommended that each group practice 15-25 times or more. The interval of each group is controlled at 1-2 minutes. When choosing dumbbells, choose a lighter one, so as not to practice too much and become too developed.
3. What is the function of practicing dumbbells to exercise muscles?
Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of weight-bearing dumbbells can make muscles strong, strengthen muscle fibers and increase muscle strength. Can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles. Can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
4. What is the role of practicing dumbbells in solving the unbalanced state?
Normal people should all have "habitual hands", especially in retraining. Some people will have an imbalance in muscle strength (or muscle size) between the left and right sides because of long-term use of dominant hand training. How to solve it? Dumbbells are good corrective tools.
Because that weight of dumbbell can be selected. Can strengthen the weak edge; Or first train along the weight that the weak side can bear until the hands are almost adjusted. But the correction of non-dominant hand is limited. After all, the dominant people still have advantages, and they are not necessarily so perfect.
What actions do you have to practice dumbbells at home?
1, stand upright, hold a dumbbell in each hand, palms facing each other.
Keep your arms slightly flexed and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.
2, Romanian-style hard pull: upright, palm down a pair of dumbbells, and hung in front of you.
Let the center of gravity fall back to the heel by lifting the hip, the knee bends slightly, and the dumbbell slides down the thigh until it reaches the middle of the tibia. Return to the starting position and repeat.
3, dumbbell bird: lying on a flat stool, feet supporting the ground.
Push a pair of dumbbells to your chest, palms facing each other. Keep your arm slightly flexed and slowly lower the dumbbell along the arc until your upper arm is flat with the ground. Stop, then the dumbbell returns to the starting position along the same arc, and repeat.
4. Vertical stride:
Hang a pair of dumbbells around you. Stand facing the bench, then step on the square leg and put your right foot on the bench. Press down the right leg hard to drive the body to move to the stool until the feet are flat on the stool surface. Then step down on your left leg and let your body return to the starting position. Then step on the left leg, repeat and double retreat alternately.
5, bilateral dumbbell rowing:
Hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.
Matters needing attention in dumbbell fitness
1, dumbbells are too light to stimulate domestic demand and break the dynamic balance of the body; The dumbbell is too heavy, the dynamic balance of the body is seriously damaged, it is difficult to recover, and often the ideal effect cannot be achieved. If the purpose of exercise is to gain muscle, you can choose dumbbells with 65%-85% load. If the purpose of exercise is to reduce fat: you can choose a slightly lighter dumbbell, such as about 3~5 kg.
2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford. Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg.
3, slowly lift, slowly put down, and stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 1 Action usually takes 1~2 seconds.