Practice dumbbell movements of chest muscles;
1, dumbbell shoulder press
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.
2. Bend down to lift dumbbells and stretch with one arm.
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.
3, supine bend arm pull-ups.
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.
4. Dumbbells bend alternately
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.
5, dumbbell support bending
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.
6, dumbbell squat
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.
How many kilograms of dumbbells does it take to exercise the plasticity of chest muscles? ! There is something wrong with your exercise method. First, the weight is too small and there are too many people in a group. Third, protein has no rest and supplement. The number of muscle training groups is preferably between 8- 15, which is the basic exercise endurance. First, increase the weight of dumbbells a little, the number is less, and the number of groups is more. Gain weight regularly. Protein should supplement high-protein foods, such as meat, eggs and milk, every time he exercises. Exercise for a day or two to rest your muscles. It is recommended to add push-ups for better effect. Another point is that you need strong chest muscles, not just exercise.
How to combine dumbbells and barbells to exercise chest muscle bench press and flying bird -8- 12 rmx4 group once every 1-2 days to see the speed of muscle recovery and ensure that the training is in place, at least for the first three months, and then you can add more groups or add freehand training-push-ups and arm flexion.
Fourteen-year-old boys practice chest muscles with dumbbells. How much is a muscle group suitable? It requires different weights and movements. Therefore, it is recommended to buy dumbbells that can increase or decrease the weight.
/kloc-is it appropriate to practice 24 kg dumbbells at the age of 0/9? Exercise at your present age generally has no effect on your height, so you can choose your own exercise intensity according to your own strength.
If you are in good health, 24 kg is ok. It depends on whether you can stick to your movements when you exercise with dumbbells. Each group of 8 to 12 can adhere to 6 groups. Stick to it and the weight will be appropriate. If you feel relaxed, of course, you can increase it in moderation, but step by step, so as not to hurt yourself.
Is it okay to practice chest muscles only with dumbbells? Dumbbells have a certain exercise effect on chest muscles. But muscle exercise must be based on heavy weight. If your dumbbell can exceed your weight, consider it. If it's only a dumbbell within 20KG, it's ok to do auxiliary movements, so barbell bench press is the most important movement for chest muscle exercise.
Do two dumbbells have to weigh the same when practicing dumbbells? As long as you are safe in fitness, there is nothing "necessary". Usually two dumbbells with the same weight are used to balance the strength of the two arms, and the muscle size is roughly the same. If your arm is a little weak, you can use a small weight first and then gradually increase it. Make specific adjustments according to your own situation.
How many kilograms of dumbbells do girls use to practice chest muscles? If you really want to practice. Have the strength to do three groups, 8 to 12 times at a time. After the primary stage. Just use three groups for no more than eight times. Increase muscle size, the impact weight will be 3 to 5 times larger. But remember it must be the weight of fatigue.
Just how to practice chest muscle thickness with dumbbells, push birds with dumbbells, and push-ups with arm sticks to increase strength during exercise. Muscle will form after four months. Don't rush for success, but don't rush for success.
I 16 years old! Height 178! I want to ask you how to practice calf muscles with dumbbells. Two dumbbells! One 15 kg! How to practice calf muscles? I think it's better to practice riding.
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Then I feel my calf jump very tightly ~