2. Stand upright on the straight arm side, lift two dumbbells with both hands, the arms are vertical on both sides, and the fist eyes are forward; Then the straight arms of the two arms are forcibly lifted to both sides to be parallel to the shoulders. This exercise is mainly to develop the strength of deltoid muscle, especially the strength outside deltoid muscle. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. You can gradually add it to each group for about 25 times in the future. When lifting, both arms must be straight, and the hand should stop slightly when the shoulder is flat, and the speed of reduction should be slightly slower. When practicing, the upper body always stays upright. Inhale when lifting, and exhale when lowering.
Lift it with both hands.
Open your feet, hold dumbbells in both hands, with your arms vertical and your fists facing each other; Then lift the dumbbells up to the nipples on both sides of the chest. This sport mainly develops the strength of deltoid muscle, and also develops the strength of trapezius muscle and levator scapulae. When practicing, each group can do 15 times or so, and do 4 groups. It can be gradually increased to about 25 times in each group in the future. You can consider increasing the weight of dumbbells after practicing for a period of time. When practicing, keep your upper body upright, and don't arch your back or lean back because you lift your arms. Inhale when lifting and exhale when resetting.
4. Keep your arms upright. Lift your feet horizontally, horizontally wider than your shoulders. The upper body bends forward at right angles to the lower limbs. Stand upright and raise dumbbells with both hands. Arms droop naturally and fists move forward. Then, lift your arms sideways until your hands are slightly above your shoulders. This exercise mainly develops the strength of deltoid muscle. At first, each group can do 15 times or so, and do 4 groups. Later or gradually add it to each group for about 25 times. You can also consider increasing the weight of dumbbells. When your arms are forcibly lifted sideways, your upper body should be at right angles and your waist should be tightened. Do not swing your upper body up and down because of your arm strength. Inhale when lifting and exhale when resetting.
5. Raise your feet in front of your arms, hold dumbbells in both hands, face each other, and hang your arms at your sides; Then the two arms are straightened forward and lifted. When the dumbbell is lifted to the head, the two arms are completely straightened and swing backwards. This sport mainly develops the strength of the front of deltoid muscle, and also develops the strength of pectoralis major and serratus anterior muscle. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. In the future, it can be increased to about 20 times in each group, and the weight of dumbbells should be considered. This exercise should be carried out rhythmically. The order of action is to lift horizontally with both hands and lift upward. Inhale when lifting and exhale when resetting.
6. Front and rear swing arms
Legs side by side, hands holding dumbbells, fists and eyes forward; Then the arms swing back and forth alternately. This sport mainly develops the strength of shoulder strap muscles. Each group can do it about 30 times and do 2 groups. When your arms swing alternately, your body leans forward slightly. Breathe every two movements.
7. Horizontal lift before squat and horizontal lift on the side
Starting from squatting, hold dumbbells in both hands, with fists and eyes facing each other and arms on both sides vertical; Then stand up from the squat position and straighten your arms forward at the same time. This action can also be made into two fists forward, and when you stand up, your arms are raised horizontally. These two exercises are mainly to develop the strength of deltoid muscles and also help to develop the strength of leg muscles. At the beginning, each group can do 15 times or so, and do 3 ~ 4 groups. You can consider increasing the weight of dumbbells in the future. Whenever you stand up and exert force on your arm, the quadriceps and deltoid muscles should be as nervous as possible. When standing up and squatting, the upper body should always be upright, and the back should not be arched. Inhale when standing and exhale when squatting.
8. supine side lift
Lying on a bench, two hands holding dumbbells, fist eyes facing each other, two arms on the side; Then the straight arms of the two arms are lifted to the back of the head by crossing in front of the body, and then the two arms are restored by crossing in front of the body. This exercise is mainly to develop the strength of shoulder muscles, promote the development of pectoralis major and latissimus dorsi, and improve the flexibility of shoulder joint. At the beginning, each group can do 15 times or so, and do 3 ~ 4 groups. In the future, each group can increase to about 25 times. Practice slowly, and avoid dumbbells when crossing your hands. Inhale when lifting and exhale when resetting.
9. bend your hands
Sit on a stool with your upper body straight, hands holding dumbbells, fists forward, and upper arms close to your body; Then start from the vertical side of both arms, and both arms bend hard at the same time, and lift the dumbbell below the shoulder. This exercise can also be done in a standing position, with fists and eyes moving forward. These two exercises mainly develop the strength of the brachialis and biceps brachii. At the beginning of the exercise, each group can do about 20 times, and you can also consider increasing the weight of dumbbells. When practicing, both arms should exert force evenly, and the upper body should not shake back and forth because of the arm force. Inhale when lifting and exhale when resetting.
10. supine arm flexion and extension
Lie on your back on the bench, put dumbbells on both sides of the back of your neck with your fists facing outwards; Then straighten your arms and lift the dumbbells. This sport is mainly to develop the strength of triceps brachii, and also to exercise the forearm muscles. At the beginning of the exercise, each group can do 15 times or so and do 4 groups. You can gradually increase the weight of dumbbells in the future. During the whole movement, keep the upper arms perpendicular to the ground and clamp inward on both sides of the chest. Inhale when you straighten your arms and exhale when you recover.
1 1. Lift back with your arms.
Open your legs, hold dumbbells in both hands, fists and eyes facing each other, arms vertical; Then lean forward from the upper body, start with your legs slightly bent, straighten your hands and lift the dumbbell as much as possible. This exercise mainly develops the strength of triceps brachii, and also develops the strength of forearm muscles, sternocleidomastoid muscles and wrist muscles. At first, each group can do 15 times or so, and do 4 groups. It will gradually increase to about 20 times in each group in the future. You can also consider increasing the weight of dumbbells. When your body bends forward and your arms lift the dumbbell backwards and upwards, your chest should stand up and your head should lean back. Inhale when lifting and exhale when resetting.
12. Vertical alternate election
Open your feet, hold the dumbbell with both hands, with fists facing each other, and lift the dumbbell to your shoulders; Then lift the dumbbells alternately with your arms. This sport mainly develops the strength of triceps brachii and deltoid muscle. When practicing, each group can do 15 times or so, and do 4 groups. It will gradually increase to about 25 times in each group in the future. When practicing, keep your body straight naturally, and don't lean back or sideways. Inhale when lifting and exhale when resetting.
13. Two hands are recommended
Open your feet, hold the dumbbell with both hands, and put the dumbbell on your shoulder with your fists facing each other. Then raise your hands at the same time until your arms are straight. This exercise mainly develops the strength of deltoid and triceps brachii. At first, each group can do 15 times or so, and do 4 groups. You can gradually add it to each group for about 25 times in the future. When lifting dumbbells with your arms, don't bend or stretch your legs, and don't use the strength of other parts of your body. Give full play to the strength of your arms to lift dumbbells. Inhale when lifting and exhale when resetting.
14. Lie on your back and lift your arms alternately.
Lie on your back on the bench, hold dumbbells with both hands, with the center of your fist down and your arms on the side; Then straighten your hands, alternately raise your arms, and lift the dumbbell backwards. This exercise is mainly to develop the strength of chest and shoulder muscles and improve the flexibility of shoulder joints. At the beginning of exercise, each group can do 15 times or so, and do 3 ~ 4 groups. You can gradually add it to each group for about 20 times in the future. When practicing, the body can't fluctuate up and down, and the arm must be straight. Inhale when lifting and exhale when resetting.
15. supine position lifting
Lie on your back on the bench, hold dumbbells with both hands, fists facing each other, arms straight and put dumbbells on your chest; Then bend your arms slightly, pull the lifted dumbbell down to the sides of your body to shoulder height, and then fold the dumbbell up to your chest with your straight arms. This exercise is mainly to develop the strength of pectoralis major, and it is also effective for the development of deltoid and latissimus dorsi. At first, each group can do 10 times or so, and do 4 groups. Then gradually increase to each group 15 ~ 20 times. You can also consider increasing the weight of dumbbells. When the dumbbell is pulled from the top to the side, the speed should be controlled to avoid sudden pull-down. Avoid collision between two dumbbells when lifting hard. Dumbbells inhale when suspended overhead and exhale when lowered.
16. waist winding ring
Open your feet, hold dumbbells in both hands and straighten your arms; Then the straight arm is centered on the waist, starting from the forward bend of the body and circling around the waist. This sport mainly develops the strength of waist muscles. At the beginning of the exercise, each group can do 10 times or so, and do 4 groups. In practice, the position of two feet is fixed, and the upper body and two arms move in a larger range.
17. Prone straight arm abduction
Lie on a high stool with your feet fixed (you can also lie on a bed or bench and your partner will help you hold your feet down); Hold dumbbells in both hands; Then start with bending forward, arms straight and body extended backward. This exercise is mainly to develop the strength of latissimus dorsi. At the beginning, each group can do 10 times or so, and do 3 ~ 4 groups. You can gradually add it to each group 15 ~ 20 times in the future. The body should be stretched as long as possible when stretching and stretching, and the movement should be slow when recovering and flexing. Inhale when stretching and exhale when recovering.
18. Lie on your back and lift your legs.
Lie on your back on a flat bench and grasp the upper end of the bench with both hands; You can also put the bench on an inclined slope, with your head high and your feet low and your feet holding dumbbells; Then tuck in your abdomen and lift your legs. This exercise is mainly to develop the strength of abdominal muscles, especially rectus abdominis. At the beginning, each group can do 10 times or so, and do 3 ~ 4 groups. After that, it gradually increased to about 15 times per group. Don't bend your knees when holding your knees and lifting your legs, and put them down slowly when you recover. Inhale when lifting legs, and exhale when restoring.
19. Straight arm sit-ups
Lie on your back on the mat (bed), lift the mat (bed) with your arms straight, and hold dumbbells in both hands; Then the straight arm and the upper body are lifted and sat together until the adult bends forward. This sport mainly develops the strength of trunk muscles, especially rectus abdominis. At the beginning of the exercise, each group did 8 ~ 10 times and did 4 groups. It can be gradually increased to about 15 times in each group in the future. Be sure to fix your feet when doing this action, and it is best to have a companion to help you hold your feet down. Don't bend your knees when doing sit-ups; Inhale when sitting up and exhale when recovering.
20. Squatting
Open your feet, hold dumbbells with both hands, and your arms naturally hang to your sides; Then squat down, and then stand up and restore. This sport mainly develops the strength of leg muscles, especially quadriceps femoris. At the beginning of exercise, each group can do 15 times or so, and do 4 ~ 5 groups. You can consider increasing the weight of dumbbells in the future. When squatting, all your feet should be on the ground, your heels should not be raised, your upper body should be upright, and you should not bend over. Inhale when standing and exhale when squatting.
2 1. Squat jump
Open your feet, put dumbbells on your shoulders with both hands and kneel down; When you squat to the lowest point, your feet immediately jump straight with the rebound force. This sport is mainly to develop the strength of leg muscles, which can improve the jumping strength of legs. At the beginning of the exercise, each group can do 15 times or so, and do 4 ~ 5 groups. You can consider increasing the weight of dumbbells in the future. When you jump, try to jump as high as possible. When landing, be sure to land with the forefoot first, and then transition to the whole sole to avoid violent vibration. Inhale when jumping, and exhale when squatting.
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