Personally, rowing with dumbbells is more effective for triceps brachii exercise. You can use 14KG exercise, because according to you, it is obvious that each group of 9KG is too small to achieve 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.

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 dumbbells in each hand and hang them 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 lowered until your upper body is approximately 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.

How to practice back muscles with dumbbells

Personally, rowing with dumbbells is more effective for triceps brachii exercise. You can use 14KG exercise, because according to you, it is obvious that each group of 9KG is too small to achieve good fitness effect.

You can do the following exercises to exercise your back muscles.

Bow down and make dumbbell birds, and make 5 groups. Each group will be exhausted, and the rest between groups will 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

How to practice back muscle diagram with dumbbells

1, bend over and paddle with your arms. This action is mainly to practice latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or up) and hang it in front of your body. Use the contraction force of latissimus dorsi to pull dumbbells to elbow and shoulder height or slightly higher than shoulders. (Hold your chest and expand your shoulders) Pause for a while, and then control the dumbbell to slowly recover with the tension of latissimus dorsi.

2, the main points of action are: the back must be straight, the body should lean forward as far as possible parallel to the ground, lift the dumbbell with the strength of latissimus dorsi, and stand out at the peak. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

3. Bend down and row with one hand. This action mainly exercises the outside of the back and the lower back. Hold the dumbbell in one hand with the palm inward, and hold the fixture in the same position as the knee on the same side with the other hand to stabilize the body. (Both shoulders should be flat,) fully contract the back muscles, lift the dumbbell to the waist position, pause for a moment, then fully stretch the back muscles and slowly recover in a controlled way.

4. Switch to the other side when finished. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

5, straight leg hard pull, this is the action of practicing waist, this action mainly practices the lower back, gluteus maximus and biceps femoris, holding dumbbells in both hands, hanging up in advance, feet naturally open, shoulder width, legs straight, back straight, rubbing your head until the upper body is about parallel to the ground.

6. In order to maintain tension, the dumbbell should not touch the ground when leaning forward, nor should it move too fast. Erector spinae is the weakest muscle in the back, and erector spinae is the longest and largest muscle in the back. In the sulcus on both sides of the spine, don't hurt erector spinae during exercise.

Note: potential stocks, please stick to it for a long time, don't give up halfway. In addition, we need to remind everyone that all fitness exercises should decide the amount of exercise according to personal circumstances, and don't try to be brave. Appropriate amount of exercise, to achieve the purpose of fitness. Gong Hao Jian Wu, you

How to practice latissimus dorsi with dumbbells

Hello!

It is recommended to pull hard. Hard pulling is mainly aimed at three muscle groups, arm, waist and younger generation.

Classic and effective latissimus dorsi training method.

But one thing should be noted, from heavy to light,

Here is the video, don't deliberately pursue such a big weight, because it seems that all fitness enthusiasts have a certain foundation.

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Personal hard pull training video of bodybuilder Ronnie Kalman;

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Answer supplement:

Tudou /...4e3 1c/

How to exercise all-round back muscles with dumbbells

You are exercising pectoralis major, deltoid and trapezius! Not the back muscles.

Those who lift dumbbells, please bend down and paddle with one arm.

The best back movements are pull-ups and hard pulls.

Illustration how to practice latissimus dorsi/dorsal muscle exercise method, dumbbell, bar

Barbells and dumbbells thicken back muscles by bending over and rowing.

The lower part of latissimus dorsi extends downward, the grip distance is wide, and the upper part of latissimus dorsi widens.

How to practice back comprehensively with dumbbells? 50 points

Back training is an action of lifting, and the effect of using dumbbells is not very good. But there is also a corresponding action: legs apart. Lower your upper body, raise dumbbells with both hands and raise elbows. I can feel the muscles in my back pushing!

How to exercise back muscles with dumbbells? Please tell me how and how many times to exercise a group.

Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times you can do it at a time. 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.

How to use barbell dumbbells to fully exercise back muscles for 50 points

Dumbbell rowing, barbell rowing and one-arm dumbbell rowing can persist as long as the weight is appropriate and the movements are standardized.