Dumbbell rowing: the difference between bending over and rowing with dumbbells!

1. Personally, I prefer the first movement, which is the standard dumbbell rowing you said. In this action, when the abdominal ribs are pulled down, the most stressed parts are trapezius and latissimus dorsi. At this time, the biceps brachii and deltoid muscle participate in the force, but only maintain the stability of the arm joint. At this time, the back is most stressed. When the elbow exceeds the back, it depends on the strength of the biceps brachii and deltoid muscle. The back movement will not be more stressed because of this. At this time, the exercise effect is not completely concentrated on the back.

2. If you just want to exercise your back, then the standard rowing action is better. See the figure below. The picture below is a screenshot of this action in the muscle training map. Look at the last action in the picture below.

3.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

A way to exercise at home. There are some suggestions. You can refer to the following: don't eat too much before fitness, but don't eat on an empty stomach. You can eat bananas and milk, and you can exercise for 40 minutes to an hour after meals. Moreover, diet is very important, and muscles also need nutrition to grow. Eat properly! Here are some suggestions for you. If you want to shape, you can't eat greasy things, and try to reduce the intake of animal oil and beer. My coach cooks without oil, but eats lean beef and chicken breast! The most important things are vegetables and fruits. Because you sweat a lot, you will lose a lot of vitamins and calcium, so I don't recommend you to use some supplements such as protein powder at the beginning.

1 Warm-up exercise lasts about 15 minutes, which can make your body sweat slightly. 2 strength training week: target muscle: movement: number of groups: number: Monday X group, target muscle: chest, movement: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, 6 groups of push-ups, X exhausted Tuesday, target muscle: back, movement: 7 groups of single-arm dumbbell rowing, 5 groups of humpback dumbbell rowing, 6 groups of straight leg hard pulling, 6 groups of X/kloc-0. And target muscles: Brachial II and Brachial III, movements: dumbbell alternating flexion 3 groups x8, concentrated flexion 3 groups x8, chest single arm flexion 3 groups x65,438+02, narrow bench press 3 groups x8, single arm neck and back arm flexion 3 groups x8, back arm flexion 2 groups x65, 438+02, target muscles: legs, movements: step-squatting 3 groups x 10, straight waist kneeling 4 groups x 655 leapfrog 2 groups x30, leg lifting 3 groups x 120, supine hip lifting 3 groups x30 Saturday (single), target muscles: chest, waist, abdomen, movements: 2. Three groups of flat dumbbell bench press x 12, two groups of abdominal roll x exhaustion, two groups of waist roll x40, two groups of abdominal roll x exhaustion, and three groups of bell lifting movements: pull-ups two groups of x exhaustion, one-arm dumbbell rowing three groups of x 10, oblique dumbbell rowing three groups of x 10, straight leg hard pulling three groups of x/kloc. Rest or jog for 20 minutes, run for 5 minutes, jog 15 minutes, jog for 5 minutes, jog 15 minutes. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ .

Single arm dumbbell rowing and inclined dumbbell rowing

Hehe, this question needs no explanation. Both movements refer to rowing with dumbbells. Strictly speaking, one-arm dumbbell rowing and prone dumbbell rowing are just the image names of dumbbell rowing. The standard action of dumbbell rowing is to bend over, the upper body is basically parallel to the ground plane, close the waist, raise your head, hold the dumbbell with your hands and put it down as far as possible, lift the dumbbell along your legs with your back strength, keep the dumbbell as close as possible to your lower abdomen, pause, put it down and repeat the action.

In general, dumbbell rowing is a one-arm exercise, and the other leg kneels on the flat stool, which is beneficial to lower the dumbbell deeper and stretch the latissimus dorsi better.

When the arm is paddling, the barbell is generally used, and the bar is held with both hands, so that the inner and middle parts of the latissimus dorsi muscles on both sides will be deeper.

In a word, rowing is one of the main movements of practicing latissimus dorsi, and bending is the basic point of this movement. No matter whether you have one arm or both arms, you should bend over. The word "plus one arm" in front only emphasizes practicing unilateral latissimus dorsi with one arm.

Are you clear?

How to practice dumbbell rowing

The following dumbbell cycle training course will enable you to eliminate fat in the shortest time and gain maximum muscle growth.

Stop making excuses. We don't want to hear that you have no time to exercise.

Or it is inconvenient for you to go to the gym often. Or do you think it will be more beneficial to spend membership fees elsewhere?

If that's what you think, well-here's a flexible way to solve all your excuses. First of all, you can exercise without leaving home.

With the membership fee for joining the gym, you can buy basic equipment for better physical fitness: a flat stool, four dumbbell bars and a weight plate weighing 150 pounds (about 68 kilograms). That's it. You turned your house into a power room.

With these devices at home, you don't have to worry about going back and forth to the gym, and training becomes more efficient. In addition, exercising at home also means that you don't have to wait in line for some equipment.

To help you get started, the following courses include 30 minutes of dumbbell cycle exercises. They will help you burn fat and build strong lean muscles.

So ... if you don't want to spend time and money in the gym, then invest in our way as soon as possible, which will bring huge dividends to your health and appearance.

Exercise tip: 1. Be sure to warm up. Because the upper body and lower body need to exercise at the same time, this kind of exercise is more stressful than the traditional exercise. You should do aerobic exercise and light stretching for 7- 10 minutes.

2. This is a cyclic training plan; This means that after each action is completed, you don't rest, and then you do the next action. 3. When practicing, the weight should be selected according to the weight that you can only complete the specified number of times.

If you find it easier to practice, please gradually increase the weight (depending on your training level, you may need to buy more weight plates. ) The number of times to practice beginners is 1. The number of times to practice beginners is10-126-102. Romanian hard drawing is10-126-103. Dumbbell bird is 10-60. 438+02 6- 10 5. Double dumbbell rowing10-126-106. Shrug10-126-107. Lunge forward 10. 2 6- 10 9. The standing dumbbell is bent 10- 12 6- 10. Stand upright horizontally, with one dumbbell in each hand and the palms facing each other.

Keep your arms slightly bent and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.

Romanian-style hard pull upright, palm push down a pair of dumbbells, hanging in front of the body. By lifting the buttocks, the body's center of gravity falls back to the heel, the knees are slightly bent, and the dumbbell slides down the thigh until it reaches the middle end of the tibia.

Return to the starting position and repeat. Dumbbell bird lying on the bench, feet on 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 for a while, then the dumbbell returns to the starting position along the same arc, and repeat. Step vertically, holding a pair of dumbbells hanging at your sides.

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.

Double dumbbell rowing with a pair of dumbbells in the palm 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.

Shrugging your shoulders and holding a pair of dumbbells, stand up straight, try to let your shoulders reach your ears, then lower your shoulders and repeat, and don't let your shoulders rotate forward or backward. Keep a pair of dumbbells lunging forward, hanging by your side, stand up straight and look forward.

Step forward with your left leg until your left knee bends 90 degrees and your right knee almost touches the ground. Add it back to the starting position, then change the right leg. Repeat.

Lying on your back, French arms are bent and stretched on a flat stool, and a pair of dumbbells are held in your palms and placed on your chest. Keep your upper arm still and slowly lower the dumbbell to your ear.

Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat. Standing posture dumbbells are bent and upright, holding a pair of dumbbells vertically to the side and palms backward.

Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again.