Upward oblique push: mainly practice chest trace movement: the main points of action are the same as bench push, but the difference is that the stool surface is adjusted to
~ degree tilt, lie on it. Lying bird: mainly practicing the middle chest 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.
Sit on your back with straight arms and pull-ups: the best action to expand your chest and practice the serratus anterior muscle. 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. Second, shoulder pressing: mainly practice the deltoid muscle in the front, middle and back.
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.
Side lift: mainly practice the middle bundle of deltoid muscle. Action: Two hand-held dumbbells are hung in front of the legs, with the body slightly leaning forward and elbows slightly bent.
Lift the dumbbell to shoulder height, make the deltoid muscle in the peak contraction position, pause for a moment, and then slowly restore the control of the shoulder muscles. You can also do it with one arm and rotate with both arms.
Bend over and lift sideways: mainly practice the posterior deltoid muscle. 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.
Shrugging your shoulders: mainly practice the oblique method: two hand-held dumbbells hang to one side of your body, your knees are slightly bent, your upper body leans forward slightly, and your shoulders are completely raised. Try touching the earlobe with the acromion, stop for a while, and then slowly control the reduction.
Third, the back leans against the arms to row the boat: the main actions of practicing the back wide trace: slightly bending, holding dumbbells in both hands, hanging forward, and pulling dumbbells to elbow and shoulder height or slightly higher with the contraction force of latissimus dorsi.
Above the shoulder de position, stop for a while, and then control the dumbbell to recover slowly with the tension of latissimus dorsi de. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
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 de 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.
Hard pull with straight legs: mainly practice the movements of lower back, gluteus maximus and thighs: hang dumbbells in front of your body with your hands, spread your feet shoulder-width, straighten your legs, straighten your back, bend forward and raise your head 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.
Fourth, the biceps brachii alternate bending: mainly practice the biceps brachii and separate the biceps brachii. Action: Sit (or stand), with dumbbells in both hands hanging to the sides, palms facing each other, elbows leaning against 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.
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. Hold the dumbbell de arm, bend upward to the highest point, make the biceps brachii contract to the limit, stop for a while, and then slowly recover.
Lateral bending: mainly practice the movements of brachial muscle and forearm marks: sitting (or standing), holding dumbbells in both hands vertically to the side, palms facing each other, upper arm clinging to the side, elbow joint as the fulcrum, bending upward to the highest point, stopping for a moment, and then slowly recovering. Tip: You can do both arms at the same time or alternately.
Verb (abbreviation of verb) Flexion and extension of triceps brachii neck and back arm: mainly practice the movements of three arms: sitting (or standing), holding one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bending and extending with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
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.
Six, leg squat: mainly practice thigh muscles and hip movements: hold the dumbbell on one side of your body with both hands, or put the dumbbell slightly higher than the shoulder de position, control stability, feet naturally open about shoulder width, feet slightly splayed, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
Arrow squat: mainly practice the movements of biceps femoris and quadriceps femoris: hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and almost touch the ground with your hind legs, forming an arrow squat. After one leg completes the specified number of times, change to the other leg.
Prone leg flexion: The main action of practicing the second trace: on the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves hanging, holding the stool end with both hands and your legs straight. Then the biceps femoris forcibly bends the calf to the highest point, so that the biceps femoris is at
Peak contraction position, pause, and slowly decrease with the tension of biceps femoris. Seven, calf
Stand with one leg to lift the heel: mainly practice the micro-movements of the calf: hold the dumbbell in one hand and the fixture in the other, stand on the pedal with one foot, lower the heel to the lowest point as far as possible, and bend your knees with the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
Practicing dumbbells, lifting dumbbells quickly and releasing dumbbells slowly are common de strength training equipment for many fitness enthusiasts. But after practicing dumbbells for a while, many people feel that they have neither increased their strength nor become fit, so they are disheartened and dumbbells are shelved. In fact, dumbbell fitness is very knowledgeable.
Kevin Walter, an American fitness expert, wrote in the Los Angeles Times in April that dumbbells should be lifted quickly and put down slowly.
Kevin pointed out that we use dumbbells to exercise our arms. De method is usually to slowly lift the dumbbell from both sides of the body, then relax the shoulders, and then let the dumbbell fall naturally under the action of gravity, even if?
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Hey? A boat? Dilute testicles 5? How much is the charge? What's the matter with you? There is pressure in the process of de, but in the process of dumbbell falling, the shoulders are completely relaxed and can't get exercise. However, if the dumbbell is lifted quickly and put down slowly, the arms can not only overcome the de gravity when the dumbbell rises, but also play a role in gradually stabilizing the de support during the falling of heavy objects, which is bound to get twice the result with half the effort. Kevin put forward his own de exercise advice to everyone: First, hold the dumbbells with both hands, put them on both sides of your body, palm facing your body, and stand upright with your legs together. Then take a step back on one leg and stand firm in a lunge. Inhale, hold your chest and abdomen at the same time, then exhale, slowly lift your arms from both sides of your body until they are shoulder-high, and then pause to ensure that your elbows are slightly bent after your arms are at the same height. Inhale, then slowly lower your arms and put the dumbbells back to your sides. Repeat this action after a pause.
Time. ▲ Talking about dumbbell bench press bench press is the best de action for training chest muscles, and it is also the favorite de action of many bodybuilders. Most de trainers mainly use barbell bench press.
De is indeed the best de movement for training the upper body, which is very effective for trainers. Where's Fred The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after a period of de barbell bench press, and you will have different de feelings.
Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes, your palm facing the leg de, and the dumbbell de axis above the nipple.
Dumbbell exercise method cm (in the middle of chest muscles), to the chest. Action process: Push-ups, retract elbows, and clamp elbows and chest at the same time. The dumbbell moves up slightly forward, showing a parabolic de trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the de support point of the shoulder joint. But don't just be on the support point of shoulder joint de, which will make the bone support the weight of dumbbell de (this situation that the bone supports the weight de instead of the muscle is called
Lock), relax the chest muscles and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.
Breathing method: inhale when lifting and exhale when falling. (Breathing method: Exhale when lifting and inhale when falling. )
Key exercise parts: deltoid muscle and triceps brachii training points: don't arch your back and hips, and don't hold your breath, which will make your muscles out of control and dangerous.
At the same time, we should strengthen the de practice of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed breasts.
At the beginning, the dumbbell de axis should be placed cm above the nipple (in the middle of pectoralis major) to make the pectoralis major exert its strength. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
Be sure to open your elbows. When doing bench press, your arms are spread out on both sides of your body, and you can basically complete the action by relying entirely on your chest muscles. When the interval is wide, the pectoralis major is mainly exercised, and when the interval is narrow, the triangular trace is mainly exercised.
The effect of chest muscle exercise is not ideal. You can try to tilt at a certain de angle (about
Degrees), and then practice with a barbell or dumbbell of the same weight. As a result of giving muscles a new de stimulation from another angle, you will soon see a new de effect.
Number of groups and times of groups:, reaching the limit of times of subrange. More than once, other parts of the body will enter aerobic exercise; If less than
Secondly, it shows that the auxiliary muscles participate in the exercise, but the main muscles are not completely tired. Multi-group number: No matter which part of the body, practice one group after another until the synapse can't send out impulses. If you believe in overtraining de, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real influence exercise should not only be done.
Group above, but also to do the limit of each group. Don't count the warm-up group when counting the number of groups, although it is necessary.
, training de diversity. It is necessary to change the number and times of training de groups and the arrangement of action de frequently, so as to break the body's de adaptation and gain a breakthrough in muscle de growth.
Key exercise parts: upper part of pectoralis major, followed by toe of deltoid muscle and humerus. Starting position: supine angle is.
On the bench. Action process: Hold the dumbbell directly above the shoulder de with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.
Key points of training: during the practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as an auxiliary force.
Dumbbell lifting posture: Lie on your back on a flat de stool with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes, your palm facing the leg de, and the dumbbell de axis above the nipple.
Cm (in the middle of the pectoral muscle), close to the chest. Push-ups, elbow adduction, and hold the elbow and chest at the same time. Dumbbell moves up and forward slightly, showing a parabolic de trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the de support point of the shoulder joint. When it reaches its lowest point, it is pushed. Practice method
Breathing method: Exhale when lifting and inhale when falling. Stand at the starting position of lift heel, put the barbell behind your neck, open your feet, bend your toes slightly inward or outward, and stand on the mat with your feet exposed.
During exercise, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius muscles are completely tightened. Hold still for a second, put down your heels and recover. Do it again and again.
Breathing method Inhale when lifting the heel and exhale when putting it down. Pay attention to the main points. Keep the center of gravity stable when the heel is raised and lowered. When you stand on tiptoe, your forehead should be raised forward. When descending, make the heel lower than the surface of the mat.
At the beginning of the vertical leg flexion, stand on a high wooden block or a low stool. One leg is tied with a dumbbell and naturally hangs directly outside the wooden block. The other leg supports the weight, and one hand supports the wall or batten.
Bend your knees during the movement, bend your calves back as hard as possible and rest for a second. At the same time, try to shrink the second head, and the calf naturally drops to its original position. Repeat.
Breathing method: Inhale when the calf bends and exhale when it droops. Pay attention to the main points. Don't let your thighs swing back and forth when bending your calves.
Lie prone with your legs bent and lifted. Lie prone on a special bench, hook your ankle under the roller, and add a barbell piece with the required weight on the other side of the roller.
Bend your knees during the action, bend your calves backwards, and try to shrink two heads when you reach the highest point.
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Hold still for one second, straighten your calf to its original position, and repeat.
Breathing method: inhale when the calf is bent and exhale when it is put down. Note: when bending the calf, the thigh is flat on the stool surface. If you don't have a special de leg bending stool, you can lie on an ordinary de stool, and your feet are made of dumbbells and barbells.
At the beginning of leg lifting, lie on your back on the floor of the leg lifting frame de and curl up your legs so that the whole sole can lean against the bottom of the weighting plate de.
During the action, push the board upward with your legs until your legs are completely straight. At the same time, try to shrink the four head marks of the thigh and rest for one second. Bend your knees and let the weighting plate slowly descend to the first locked height. Do it again and again.
Breathing method Inhale when pedaling hard and exhale when descending. Note that when you lie on your back, your hips are just below the center of the load-bearing plate de. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
Stand in front of the squat rack, bend your knees, put your hands on your chest and shoulders, and hold the barbell on the squat rack. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
During the movement, kneel down to the top of the thigh and be parallel to or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method Exhale when squatting, and inhale when standing up. Note: During the whole de movement, the back should be straight, the upper body should not lean forward, the buttocks should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
Straight legs are hard to pull. Feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.
During exercise, contract the lower back muscles, lift the upper body upward and backward, and move the shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the de flexion and extension of your back to increase the exercise effect, put your feet on the mat and put the barbell on the ground.
Breathe in when you pull up and exhale when you put it down. Note that your legs should always be upright and your knees should not be bent. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called
Bending the legs and pulling hard have a little effect on the lower back de exercise, but it is helpful to exercise the thigh four-headed bending and paddling.
This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.
Bend your knees in the starting position, lean forward with your upper body, and hold the bar with your arms straight so that the barbell is slightly off the ground. Don't be depressed.
During the movement, contract the latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Inhale when you breathe the square barbell, and exhale when you put it down. Pay attention to the main points. When pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.
Keep the starting posture of rowing, put a barbell piece on one end of the bar, leave the other end blank, lean against the corner or press the bar with a heavy object, face the end of the heavy object, stand on the mat, bend your knees slightly, move your hips backwards, and hold the bar de with your hands in tandem near the barbell piece. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head.
During the action, latissimus dorsi contracts, and the elbow bends to pull the heavy end of barbell de close to the sternum. Hold still for one second, tighten the latissimus dorsi as much as possible, relax the latissimus dorsi, and let the heavy end of the barbell slowly descend.
Breathe in when you pull up, and exhale when you drop. Note: In order to make the best use of the contraction force of latissimus dorsi, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back.
On the bench, the horizontal arm pull-ups start with dumbbells or barbells in both hands, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
During the movement, the arms are kept straight, which will pull the dumbbell or barbell up and back to the lowest de possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward. Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done with the de dumbbell with heavy hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the pectoralis major muscle near the edge of the human midline de.
How to lose weight without exercise? Push the barbell from the ground to the chest, stand upright. During the action, push your arms up until they are completely straight, and stand still for one second, so that the barbell slowly falls to your chest.
Breathing method Inhale when lifting and exhale when falling. Note: Don't swing your body when the barbell rises and falls. This action also has a great exercise effect on triceps brachii. If the barbell falls on the back of the neck, it will have a greater de exercise effect on the back of the deltoid, which is called back neck pressing. De recommendation for chest and neck can also be done by sitting on a stool. You can also use dumbbells, and the left and right arms can alternately push up and down at the same time. In this way, you can inhale when pushing and falling, and exhale when you are still.
Head pressing iron plate neck flexion and extension initial posture prone position, hands holding iron plate behind the head, head drooping.
During the movement, the neck forcibly lifts the head as high as possible. Relax your neck and let your head droop slowly to its original position.
Breathing method: inhale when the head is raised and exhale when it is drooping. Pay attention to the main points. When the head is lifted, try to look up and when the head is drooping, try to look down. Only in this way can the flexion and extension be thorough.
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2010-04-091:21:00 Source: North News (Hohhot) posted 0 mobile phones to watch the news.
Men need masculinity and strong muscles, so preparing a set of conventional weapons-dumbbells can make your dream of building a new macho man come true.
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Liao Ping Xianping?
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, hold your left hand on the edge of the stool surface or 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 side, and let your forearm droop naturally. 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: Nothing can make others despise your physique more than the "ribs" on your chest. 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.