Dumbbell forward lift
Dumbbell forward lift is the toe-in for training deltoid muscle group and trapezius muscle group, and assists in training arm muscle group.
1.
Hold a dumbbell of considerable weight in each hand;
2.
The distance between feet is shoulder width, knees are slightly flexed, abdominal muscles are tightened, shoulder blades are retracted and pressed down, and elbow joints are slightly flexed;
3.
Slowly lift the dumbbell to the shoulder along the front of the body, keep the elbow slightly flexed (hands or alternately), pause for one minute, then slowly put it back in place and continue to do actions.
One-arm dumbbell side lift
One-arm dumbbell side lift is mainly to train the middle bundle and arm muscles of deltoid muscle at the same time.
1.
Open your feet shoulder width apart, bend your knees slightly, tuck in your abdomen, retract your shoulder blades and press down, and lean forward slightly to maintain stability. Hold the bracket with one hand, and put the dumbbells with proper weight vertically at your sides.
2.
Slowly lift the dumbbell along the side of your body and keep the angle of your elbow. When lifted to the highest point, the dumbbell is on the same level as the shoulder, and the dumbbell is in front of the shoulder and the circumference. Stop for a minute, slowly put the dumbbell back to its original position, keep your body stable, and alternate your arms 10-20 times.
Dumbbell side lift
Dumbbell lateral lifting is mainly to train the middle bundle of deltoid muscle and trapezius muscle at the same time, which can increase the shoulder width.
1.
Hold the dumbbell with appropriate weight in both hands, and put it on one side of the body or in front of the pelvis, with feet shoulder width apart, knees slightly bent, abdomen contracted and pressed down inside the scapula, and the body and trunk slightly leaned forward to maintain stability.
2.
Slowly lift the dumbbell along the sides of your body, keeping the angle of your elbow. When lifted to the highest point, the dumbbell is on the same horizontal plane as the shoulder, and the dumbbell is in front of the shoulder and elbow, not in the same straight line.
3.
Stop for a minute, slowly return the dumbbell to its original position and keep your body stable.
Push dumbbells in a sitting position
It is recommended to sit on dumbbells to exercise the front of deltoid muscle group, and also to exercise pectoralis major and triceps brachii. Make shoulders plump, firm and elastic.
1.
Sitting posture: hold dumbbells with proper weight in your hands, put them on both sides of your neck, with your upper arms parallel to your shoulders, keep your upper body in a posture of chest, abdomen and waist, and look forward.
2.
Inhale, push the dumbbell vertically upward until your arms are completely straight, and pause for 2-3 seconds. Exhale and slowly put down the reduction.
Action essentials: the elbow joint is slightly bent at about 90 degrees. Keep your upper body chest out, abdomen in, waist in, and look forward. Don't use the strength of upper body swing or trunk flexion and extension to complete the action.
Bend over and watch the birds.
Bowing birds mainly exercise the posterior bundle of deltoid muscle in the shoulder, and exercise the muscles of the back and arms at the same time.
1.
Hold the dumbbell with proper weight in both hands, and the distance between feet is shoulder width.
2.
Keep your back straight, bend your knees so that your upper body is roughly parallel to the ground, your arms naturally droop and your palms face each other. Then look up as far as possible, so that the elbows and shoulders are on the same plane and keep the elbow angle. Stop for a minute, slowly recover, and do continuous movements.
3.
Exhale when lifting and inhale when recovering. Novices should do what they can.
lift a barbell
Barbell lifting exercises deltoid muscle, trapezius muscle and levator scapulae's middle bundle, as well as chest muscle and arm muscle.
1.
Hold the middle of the barbell with both hands, and the distance between them is about 15-20cm or shoulder width.
2.
Keep your feet shoulder-width apart and your knees slightly bent to keep your body stable. Lift the barbell slightly above the shoulder in the direction of chin. Stop for a minute, then slowly descend along your body and do 8- 10 times in a row.
Action points: When lifting, concentrate the contraction force of deltoid muscle, trapezius muscle and levator scapulae, hold the bell and bend your elbow, and try to stick to your body. Keep your upper body in a posture of chest, abdomen and waist, don't swing back and forth, and the tip of your elbow should be upward. Too narrow grip distance, too high lift distance and too large waist forward are all dangerous actions. It is suggested that this exercise should be carried out by people with a certain foundation.