Do you know how to practice dumbbells at home three times a week? People who exercise regularly should be familiar with dumbbells. Dumbbell is a comprehensive training equipment, which can help us exercise anytime and anywhere. Next, share a three-week training plan to practice dumbbells at home. Interested friends come and find out.
Three-week training plan for practicing dumbbells at home 1 Three-week training plan for practicing dumbbells at home
Monday
Action ①: Dumbbell Squat (3×6- 12)
Action ②: dumbbell bench press (3×6- 12)
Action ③: rowing with one arm dumbbell (3×6- 12)
Action ④: Dumbbell bending (3×6- 12)
⑤: flexion and extension of dumbbell arm behind neck (3×6- 12)
⑥: Sit-ups (3× 15-25)
Wednesday
Action ①: Dumbbell step (3×6- 12)
Action ②: Pull the dumbbell straight leg (3×6- 12) hard.
Action ③: dumbbell press shoulder (3×6- 12)
Action ④: Dumbbell lift heel (3× 10-20)
⑤: Dumbbell shrug (3× 10- 15)
⑥: dumbbell lateral bending (3× 10- 15).
Friday
Action ①: Dumbbell lunge squat (3×6- 12)
Action ③: Pull-ups with wide grip (3×6- 12)
Action ④: Hammer dumbbell bends (3×6- 12)
⑤: supine dumbbell arm flexion and extension (3×6- 12)
⑥: supine leg lifting (3× 10-25)
The above fitness plan is for reference only. You can set your weight, number of groups, times and action sequence according to your physical fitness. ※.
Dumbbell home three-week training plan 2 dumbbell classic 8 movements
1, dumbbell bench press
Lie on your back on the bench, put your feet flat on the ground, hold the dumbbell with both hands, keep the fist-eye posture opposite, and push your arms up until they are straight, so that the center of gravity of the dumbbell is close to the shoulder joint, each group 10 times, and do 2 ~ 3 groups continuously.
Step 2 Pull up crank arm
Lie on your back on the bench, with your head slightly exposed from the end of the bench, your feet off your shoulders, chest out and abdomen in, put the dumbbell vertically above your body, slowly bend your elbow and fall from your head until the lowest point, stay for 2 seconds, and do this repeatedly. 1 group 10 times, for 3 ~ 4 groups continuously.
3, dumbbell side lift
Hold the dumbbell with both hands, spread your arms to both sides to be parallel to the ground, and then repeat this action after reduction. 1 group 10 times, do 3 ~ 4 groups at a time.
4. Dumbbell elbow
One hand and the ipsilateral leg are supported on the bench to keep the body balanced. The other hand holds the dumbbell and lifts it to the plane near the torso while inhaling. The upper arm and the lower arm are at 90 degrees, staying for 1 s, and slowly lowering it, 1 group 12 times, and doing 4 groups continuously.
5. Anti-dumbbell
Stand upright with your legs, lean forward with your upper body, hold the dumbbell with your palms up, spread your arms to both sides, and do it up and down as a group, 1 group 12 times, and do it for 4 groups continuously.
6, dumbbell shoulder contraction
Bend down and climb on the bench, hold a dumbbell in each hand, the upper arm and the lower arm are at 90 degrees, and raise the position of 1 dumbbell with force on the back, and lift it into 1 group and 10 group, and do 5 groups every day.
7. Half-lift dumbbells
When sitting on a stool, the dumbbell hangs naturally with one hand, and the shoulders and elbows are close to the inner side of the ipsilateral thigh, and the other hand can hold the ipsilateral knee. The dumbbell bends upward, stays for 2 seconds after reaching the highest point, and slowly returns to its original position, 1 group 12 times, and does 4 groups continuously.
8. Dumbbells bend their arms.
Bend down and hold the dumbbell with one hand, keeping the big arm still, and the forearm is at 90 degrees with the big arm. Kneel on the yoga mat with the other hand, hold the dumbbell and bend upward for 2 seconds, 1 group 10 times, and do 4 groups continuously.