One: two muscles: standing dumbbell and bending.
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
Triceps: Prone arm flexion and extension.
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.
Three: shoulder trapezius: there are more here, because the trapezius is divided into three parts: front, middle and back!
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Use dumbbells or barbells to lift horizontally before.
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, hold a bell in each hand or hold a barbell in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
Four: trapezius muscle:
Shrugged
A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.
About the number of groups:
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
The concept of RM is very clear, so how much RM is the fastest weight to grow muscles?
In popular words, it is:
The training mode of "big weight, less times" tends to increase muscle strength and volume.
The training mode of "small weight and multiple times" is more inclined to enhance endurance and reduce body fat.
Specific to several RM:
1-4RM mainly trains absolute muscle strength and physical strength;
6- 12RM is mainly for training muscle mass;
15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;
30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.
So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster!
As for the number of groups, each muscle group should exercise as much as possible 12- 16 groups, and the training can only be ended if the muscles are completely sore, very strong and exhausted. Personally, I have adopted the above methods, and the effect is obvious. Of course, if you eat well, your muscles can grow fast!
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
The concept of RM is very clear, so how much RM is the fastest weight to grow muscles?
In popular words, it is:
The training mode of "big weight, less times" tends to increase muscle strength and volume.
The training mode of "small weight and multiple times" is more inclined to enhance endurance and reduce body fat.
Specific to several RM:
1-4RM mainly trains absolute muscle strength and physical strength;
6- 12RM is mainly for training muscle mass;
15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;
30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.
So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster!
As for the number of groups, each muscle group should exercise as much as possible 12- 16 groups, and the training can only be ended if the muscles are completely sore, very strong and exhausted. I personally use the above methods, and the effect is obvious. Of course, if you eat well, your muscles can grow fast!
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At the same time, we should pay attention to the nutritional supplement after practice, and add more protein and carbohydrates in the primary stage. When you have a certain foundation, you will know what to eat to grow fast. Ordinary diet and nutrition can't keep up with your muscle needs. You can keep asking me questions! !
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If you don't get heavy in the future, it will be difficult for you to practice fullness and style. I hope that after your primary stage, you can either go to the gym to continue or buy a set of professional fitness equipment yourself. Dumbbells alone will never make a perfect physique! ! ! ! !
Actually, I have a dynamic icon for you, which will be easier to understand! ! It's just that Baidu can't send links here. If necessary, please come to my Baidu space to see the icons later, and I will upload all the dynamic icons to the space later!