Those who lift dumbbells, please bend down and paddle with one arm.
The best back movements are pull-ups and hard pulls.
Question 2: How to practice rowing with dumbbells? Personally, I think it is more effective to exercise triceps brachii. You can use 14KG, because according to what you said, it is obvious that the number of people in each group of 9KG is too small to achieve a good fitness effect. You can do the following exercises to exercise your back muscles, bend down to be a dumbbell bird, and do 5 groups. Each group is exhausted, and the rest between groups should not exceed 2 minutes. Do push-ups after finishing, 5 groups, each group is exhausted, and the rest between groups is no more than 2 minutes. After two months, it will definitely have a good effect. I hope the landlord is satisfied.
Question 3: How to practice back muscles with dumbbells? Latissimus dorsi: dumbbell rowing, one-arm dumbbell rowing, lower back: dumbbell hard pull.
Question 4: I only have one dumbbell. How to practice back muscles to widen shoulders? Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body.
Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Question 5: How to exercise back muscles and shoulder muscles at home? It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.
If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.
Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.
I wish you happiness!
Question 6: How to practice rowing with dumbbells? Personally, I think it is more effective to exercise triceps brachii. You can use 14KG, because according to what you said, it is obvious that the number of people in each group of 9KG is too small to achieve a good fitness effect.
You can do the following exercises to exercise your back muscles.
Bend down and make dumbbell birds, and make 5 groups. Each group is exhausted, and the rest between groups should not exceed 2 minutes.
Do push-ups after finishing, 5 groups, each group is exhausted, and the rest between groups is no more than 2 minutes.
It will definitely have a good effect after two months.
I hope the landlord is satisfied
Question 7: How to exercise back muscles with dumbbells? Please tell me how and how many times to exercise a group. It is suitable to use 6- 12RM, and just started to use 12-20RM. RM refers to the weight of the maximum number of times that can be completed in a line. For example, 20 kg can be done 10 times, that is, 10RM, mainly depending on how many times this weight can be done continuously and the range of times used. This weight is measured in every part, and it should be increased according to the improvement of strength, so that exercise is scientific.
Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);
Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);
Legs: squat, arrow squat, heel lift (6 groups each);
Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);
Back: pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group);
Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii on the first day, legs and triceps brachii on the second day, back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.
Question 8: How do novices exercise their back muscles? You can train two kinds of dumbbells at home. First, no equipment is needed. You lie flat, then put your head in your hands and lift your whole upper body up, just like sit-ups. Second, if you have dumbbells, you can hold them with both hands, then squat down, lean forward, bend your legs, start with your hands hanging down, and then pull your elbow back hard to feel the muscles behind you tighten.
Question 9: A set of back muscle training methods, how to train back muscles 1?
Push-ups When doing push-ups, the back muscles will be exercised one by one. However, it only works when it is standard. Legs should be straight, knees should not be bent, chest should be close to the ground (don't lie prone on the ground), so that back muscles can be fully exercised. It is advisable to practice about 50 times a day.
2
Chest expansion exercise. At the same time, chest enlargement will exercise the muscles of the back. When doing this exercise, the elbow should be stretched back as far as possible, and the bigger the range, the better.
three
Torsional movement. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning left, the muscles in the left half of the back are exercised, while the muscles in the right half are exercised. When doing the twist, you can stand up straight with your legs apart naturally, and don't turn your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg and just do the upper body rotation.
four
Bend over and paddle with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg straight, and row from top to bottom with a dumbbell in your right hand for half an hour at a time; Then change the left hand to hold the dumbbell. Say it again. Mainly can exercise latissimus dorsi.
five
Horizontal bar or eight-character exercise of fitness equipment. Horizontal bar exercises mainly exercise latissimus dorsi. Wide horizontal bar exercises help to widen shoulders and develop back muscles, while narrow horizontal bar exercises can lengthen latissimus dorsi. The specific method is: hands are as wide as possible than the horizontal bar or eight-character frame on fitness equipment, and shoulders are relaxed and naturally droop. Then bend your arm and pull it up until your chest is flush with the bar surface, or at least the Adam's apple or the back of your neck is flush with the bar surface, then put it down and practice 5- 10 times a day according to your personal physical condition.
six
Exercise of fitness equipment. If possible, you can go to the gym to do stretching exercises and exercise your back muscles. When you start practicing, you should take it step by step. Don't push too hard at first, it's easy to strain your muscles.
It is not strange to transfer from Baidu's experience.
Question 10: a whole set of back muscle training methods, how to practice back muscles 1, and do inclined rowing with dumbbells.
Hold the stool with your left hand, kneel on the stool with your left knee, and retreat your right leg. Hang the bell on your right arm, pull up the dumbbell with your back strength, then put it down and change direction. This action helps to practice the thickness of the back and strengthen the muscles.
2, exercise back muscles can do pull-ups.
Pull-ups: Do 3 to 8 groups, with each group doing about 10, and each group resting 1 min.
Starting position: Hold the horizontal bar with both hands, with the grip distance wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten.
Action process: use the contraction force of latissimus dorsi to pull up the body, pause for one second when the chin exceeds the horizontal bar, and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. You can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can exercise your back muscles better.
Step 3 slide against the wall
Stand up straight, with your back against the wall, and move your feet forward about 18 inch. Raise your arms so that the upper arm is parallel to the ground and the forearm is vertical to the ground. Elbows and hands against the wall. Next, pull your elbow back. This action can exercise the small muscles in the back and the neglected muscles.