Introduction to dumbbell exercises

Chest:

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* dumbbell bench press 10- 12 (times) x3 group

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A. Key exercise parts: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

* Tilt dumbbell bench press upwards 10- 12 (times) x3 group

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A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.

B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when lowering to the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.

D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

* Dumbbell flying birds in prone position 10- 12 (times) x3 group

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A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly flexed until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulders. When the dumbbell falls, be deep.

Inhale. Exhale when holding the bell and lifting it back to its original position.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction.

* parallel bars arm flexion and extension 10- 12 (times) x3 group

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A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle.

B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax.

C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, supported by sudden contraction of pectoralis major.

Two arms, so that the body rises until the arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise.

D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.

If you want to train the lines of chest muscles, you will generally use the method of repeated training for many times to carry out multiple groups of training and outline the lines of muscles. Multiple times generally means 15 times or more.

There is another method, which is used by Lee Haney, a great bodybuilder-explosive force and rhythm training. Generally, each part adopts four kinds of exercises to fully develop the muscles in this part. A prescription

The plan is to practice with two basic movements. First of all, explosive force exercises are carried out, with the aim of improving strength and increasing muscle volume. When practicing, you should complete the action like an athlete in weightlifting or track and field strength events. Start with speed.

Degree and explosive force shall be controlled during reduction. Use large weight and less repetition, that is, 6-8 times in each group. After explosive hard exercise, it is rhythmic exercise. This is separation training, that is, carefully carving muscles to make them

Clear decomposition training of meat strips. The movement should be carried out at a medium speed, in both directions and rhythmically. Breathe every time you repeat. Inhale deeply when stretching, exhale when contracting, and keep the rhythm. Use medium weight and stretch your movements. each

Group 10- 15 times.

Chest burst rhythm training program

* bench press, 6-8 (times) x 4 group, medium grip, elbow abduction. The barbell falls in the middle of the chest and explosively pushes up after touching the chest.

* oblique plate chest expansion (bird), 10- 12 (times) ×4 groups. 35-degree inclined plate. Bend your elbows slightly when you do the action.

* Load-bearing arm flexion and extension, 6-8 (times) ×4 groups, elbow abduction, leaning forward. Explosive force up, slow down.

* Head-down oblique plate chest expansion (bird), 12 (times) ×4 groups. Methods The chest was expanded with the same inclined plate with a slope of 45 degrees.

Of course, this amount is the amount of professional fitness athletes, depending on your own situation.

Arm:

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triceps brachii

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* Sitting posture, flexion and extension of the back arm of one arm neck 8- 12 (times) x 3-4 group.

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A. Key exercise site: triceps brachii.

B. Starting posture: Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head. Put your left hand on your left waist.

C. Action process: the right upper arm clings to the right ear and does not move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed.

D. training points: the training effect of holding the bell obliquely behind the head is better than that of falling directly behind.

* arm flexion and extension 8- 12 (times) ×3-4 group

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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 left hand on the stool with the palm of your hand, hold the dumbbell in the right hand, bend the elbow, and make the right upper arm close to the side and parallel to the back, and the forearm droop.

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: Key points of training: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract and keep still, and meditate 1, 2, 3.

* supine bend arm pull-ups 8- 12 (times) ×3-4 group

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A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi.

B. Starting posture: Lie on your back on the bench, with your head exposed from the end of the bench, your back resting on the end of the bench, and your feet supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly.

C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly.

D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training than straight arm pull-ups.

biceps brachii

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Bending is the main method to exercise biceps brachii.

* Squat bend 8- 12 (times) x 3-4 group

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A. Key exercise site: biceps brachii

B. Starting posture: sit or stand up straight, with the upper body slightly leaning forward, one hand dumbbell hanging on the inside of one leg, the elbow of the other arm naturally bending, and the palm or elbow resting on one thigh.

C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.

D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing.

* 8- 12 (times) x 3-4 groups of sitting posture, oblique arm, back hug and bending.

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A. Key exercise areas: mainly bodybuilding biceps brachii and other elbow flexors.

B. Starting posture: sit on a fixed stool, lean forward slightly, put your arms straight on the inclined plate, so that your armpits are stuck on the upper edge of the inclined plate, your fists are forward, and your hands hold dumbbells back shoulder width.

C. Action process: inhale, forcibly lift your arms around the elbow joint until the bell is close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise.

D. training points: keep the upper arm still and stretch slowly and fully when bending the arm.

Straight man. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.

* Standing dumbbell hammer bending 8- 15 (times) ×3-4 groups

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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.

Shoulder and back muscles:

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* 5- 15 (times) x 3-4 group with wide pull-ups at the back of neck.

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A. Key exercise areas: latissimus dorsi and shoulder muscles.

B. Starting posture: hang your arms on a single pole, hold your hands with a wide grip distance, and hold your forehand on the crossbar to relax the lower part of your back, fully extend your latissimus dorsi, and bend and lift your calves.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull up to the back of the neck, make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers.

Repeat the exercise.

D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi and sit flat in a sitting position.

* 5- 15 (times) x 3-4 group with wide pull-ups at the front of the neck.

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A. Key exercise areas: latissimus dorsi and shoulder muscles.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend and pull the arm up to the clavicle in front of the neck to make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends.

Restore. Repeat the exercise.

D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi.

* dumbbell prone rowing 8- 12 (times) ×3-4 groups

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A. Key exercise parts: upper back muscles, especially latissimus dorsi and biceps brachii.

B. Starting posture: kneeling on the bench with one leg and one hand on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland. Stand with your other leg straight and your upper body bent forward until your back is parallel to the ground.

C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When lifting the bell, concentrate the contraction force of latissimus dorsi. Then slowly put it down and recover along the original road. Do it repeatedly. Practice with one hand, and then switch to the other.

D: Training points: When the dumbbell is lifted to the highest point (shoulder height), the upper body slightly turns to the other side, which will be more conducive to the complete contraction of the back muscles.

* Side lift 8- 12 (times) x 3-4 group

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A. Key exercise site: the lateral middle bundle of deltoid muscle.

B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward.

C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to a position flush with the head. Then, slowly fall back to the original position along the original path and repeat it.

D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist rotates upward, slightly higher than the thumb, until

Raise to the highest position. When the dumbbell falls, the wrist turns back.

* Upright and raise 8- 12 (times) x 3-4 groups horizontally.

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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 again.

D. Training points: If your elbow and wrist bend slightly when you hold 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.

* original 8- 12 (times) ×3-4 groups of the same elevator.

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A. Key exercise areas: upper chest and deltoid toes.

B. Starting posture, standing naturally, holding a bell in each hand or lifting 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.

Leg muscle exercises

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The general method is squat, but the intensity is relatively large. It is suggested to gradually increase the weight from light to heavy.

* Squat Weightlifters Squat 8- 10 times x 3 Group

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Key exercise parts: biceps femoris.

B. Starting position: stand under the squat lifter, put the barbell on the back shoulder of the neck, hold both ends of the barbell with both hands, and balance the center of gravity of the barbell. Foot spacing is about 15-20 inches, toes slightly apart, legs.

You can move forward a little.

C, action process: eyes always look forward. Then slowly bend your knees until you squat down to the full squat position. During the whole squat and power-on process, keep your torso straight, your back straight, and your head slightly raised (always watching

Once). When the thigh rises above the horizontal position, slowly straighten to the original position. Keep your feet flat on the ground.

D, training points: Because the legs move forward slightly, you can focus on stimulating the biceps femoris.

* crosscutting 8- 12 (times) x 3 group

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A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris.

B. Starting posture: put your feet together and put the barbell behind your neck (or raise dumbbells with both hands). Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

C. Action process: When squatting to the lowest position, make your legs straight up at the same time, retract your left foot forward, and stand close to your right foot. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

* Branch Line 8- 12 (times) x 3-4 Group

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A. key exercise parts: training quadriceps femoris alone is the best method.

B. Starting position: Sit on a bench with a leg extension frame, with the backs of both feet tightly supported on the lower edge of the support pad under the leg extension frame. Hold the sides of the stool with both hands and let the upper body sit on the stool.

C. Action process: With the help of the contraction force of quadriceps femoris, slowly straighten your legs and keep this static contraction state, and count the slow 1, 2 in your mouth. Then, put it down Do it repeatedly.

D: Training points: You can sit on the leg stretcher, practice on one leg, straighten your instep, or turn your heel inward or outward.

If the equipment is not suitable, you can also practice without the help of equipment. You can also practice leg strength through vertical jump training programs in the United States. Let me show you this training program, with online introduction and video. This is a tutorial. I have a classmate.

The defender of the city amateur team has improved by 30 centimeters through this method, and he often strongly recommends others to practice like this.

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Video tutorial of vertical jump training plan:

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However, it is very hard. If you want to practice, you must stick to it to have a great effect!

Many methods have been introduced above. If you need more details and other precautions, you can take a look at:

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These three are very detailed.

Also, you didn't practice your abdomen:

Let me show you two videos first, which I personally think are very good:

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Other training moves (for you, try them yourself and use them alternately):

* Leg-rest sit-ups 15-20 (times) x3 group

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A. Key exercise area: upper abdomen.

B. Starting posture: Lie on your back on the ground, put your calves horizontally on the stool, make your thighs vertical to the ground, and cross your hands on your chest or behind your neck.

C. Action process: slowly bend the shoulder to the knee until the swollen bone of the shoulder is 1 ~ 2 inches from the ground, and keep still for one second. Then, return to the starting position. Do it repeatedly.

D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.

* supine leg lifts 15-20 (times) x3 group

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A. Key exercise areas: lower abdomen and upper thigh flexors.

B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs together naturally straight.

C. Action process: make the trunk and lower back close to the ground, slightly bend the knees, and lift the legs upward until the thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly.

D. Training focus: When the back is always close to the stool surface, make the abdominal muscles in a tight state. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles. In order to strengthen the training intensity, you can also lie on your back.

Practice on the inclined board.

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A. Starting posture: supine flat pad or supine inclined plate, head up. Hold the fixed object behind your head with both hands and straighten your whole body.

B. Action process: contract the abdominal muscles, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Inhale when your legs are bent up and exhale when you fall back.

C. key points: when you fall off your leg, you should still control your abdominal muscles and don't fall too fast.

* Lie on your back, lift your legs and bend your upper body.

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A. Starting posture: lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

B. Action process: In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high. Inhale when curling forward and exhale when leaning back.

C. note: when curling forward, the waist should sink, close to the bed or the ground, and the abdominal muscles should contract as much as possible.

* Hang the bar, bend your knees and shrink your legs

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A. Starting posture: Two hands hold the horizontal bar, and the whole body hangs straight under the bar.

B. Action process: bend your knees and try your best to retract your calf upwards. When reaching the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight. Inhale when the calf contracts and exhale when landing.

C. note: try to lift your knees up when contracting your calves.

* Sit Leg/Upload File/2006411205039587.gif

A. Starting posture: Sit on the edge of the stool with your hands on the stool. Keep your legs straight forward.

B. Action process: the knees are bent and the calves are contracted as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Inhale when the calf contracts and exhale when landing.

C. note: this action is relatively simple, and the size of the action depends on the height of the knee and the speed of the action. The higher, the slower and the smaller.

* Kneeling 15-20 (times) x3

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* Oblique abdomen 15-20 (times) x3

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* "Touch your toes" 15-20 (times) x3

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* "Sit in a group"

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* "supine leg lifts"

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* "Sitting in the belly"

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