Although not in the gym, you must take good care of all parts of your body. The following exercise methods are introduced according to dumbbells:
1, bend over and row with one arm dumbbell.
Palm inward, dumbbell in one hand.
The other palm and knee are supported on the bench, and the distance is about 12~ 14 inch.
Grab dumbbells and stretch your arms to get ready.
Try to raise the dumbbell as high as possible and keep your elbows back.
Raise your arms and keep your bodies close together.
Tip: This action should be repeated the same number of times on both sides.
In order to obtain a balanced appearance of back muscles, the same exercise effect is needed.
This action should be done slowly and steadily.
Generally speaking, you can't do it? Row in a sitting position? If so, change this movement to exercise your back.
Mainly exercise latissimus dorsi, teres major, posterior deltoid and trapezius.
Assist to exercise arm flexors and biceps brachii.
Precautions:
1. Don't use heavy ones at first, and then gradually gain weight after the technology is stable.
2. When training, if the back is not straight enough, it will damage the spine. The arm placed on the bench should keep the elbow slightly bent, and the leg placed on the ground should keep the knee slightly bent. Moving too fast will reduce the training effect, while moving too fast will distort the body and increase the possibility of injury.
Second, dumbbell shrugs
Shrugging shoulders and lifting dumbbells are mainly used to exercise the upper trapezius, levator scapulae and rhomboid muscles, so that the back muscles can develop harmoniously and shape a more perfect shoulder.
Stand forward naturally, keep your head straight and look forward, hold dumbbells with your hands at your sides, and hunch your shoulders up and back.
Tip:
1. Keep the dumbbell under control and avoid arching the lower back.
2. Hold your chest out during the action and keep your neck straight.
3. Inhale when shrugging, and exhale when dumbbells descend.
Third, the vertical dumbbell alternate premise level.
Stand naturally, or stand near a 45-degree inclined stool, with dumbbells in each hand hanging in front of your legs. Lift the left dumbbell forward and upward (elbow slightly flexed) until it is above the line of sight. Then, slowly put down the reduction; Put down the left dumbbell and lift the right dumbbell forward at the same time, and repeat in turn.
Tip:
1. Because both hands are alternately lifted forward, it can impact the ultimate weight and stimulate the toe of deltoid muscle to the greatest extent.
2. Compared with the flat lifting before the barbell and the flat lifting before the dumbbells with both hands, only small and medium weights can be lifted, which are mostly used to depict the muscle lines of toes.
3. In addition, the dumbbell alternating forward lift is relatively independent because of the rotation of both shoulders, and it is more advantageous in strategy when it is used to stimulate the weak deltoid muscle.
Precautions:
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid toe.
You can control your waist to avoid injury during exercise, and you can do it by leaning on the inclined stool.
Lifting height: if the heavy arms are parallel, so as to avoid injury; Controllable light weight can be lifted to the top of the head.
Fang.
4, dumbbell hard pull
Hold the dumbbell tightly with one hand and put it in front of the same leg. Keep your legs shoulder-width apart and your body upright. Put your other hand on the back of your head and open your elbows to the side. Bend your knees slightly, bend over, dive from your head to your hips, and keep your spine centered throughout the process. Lift your hips? Keep your head, shoulders and hips in a straight line and parallel to the ground.
Tighten your hips and move your chest forward, including your chest. Start with the hand and return to the ankle in turn to make it tense. Straighten your back, close your hips and let your body return to its original position. Lift the dumbbell vertically upward along the cavity bone until the body fully recovers its initial posture.
Tip:
Keep the center of gravity evenly distributed on hips, legs and feet.
All actions should be carried out at the same time.
The spine pushing part from the head to the buttocks should maintain a fixed posture.
Raise your head and look straight ahead.
Precautions:
During exercise, the back is bent (hunched) or the spine is dislocated, and it is not kept straight.
Bending of upper body and spine.
Bend your back during the action so that your hips are higher than your shoulders.
Bend your elbow or shrug your shoulders.
Move the center of gravity forward to the sole of the foot or move the dumbbell forward to the toe line.
The above actions, together with push-ups, will make your fitness journey colorful.