There is only one method of dumbbell exercise. Using dumbbell exercise, you can fully move freely, and you need to master certain methods to have a good use effect. Then let's take a look at the exercise method with only one dumbbell.
Exercise method with only one dumbbell 1 1. Chest 1. Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it. 3。 Lying bird: mainly practicing the middle chest groove.
Second, the shoulder 1. Suggestion: mainly practice the anterior, middle and posterior bundles of deltoid muscle. Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2, side lift: mainly practice the deltoid middle bundle. Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
The exercise method only uses a dumbbell 2 1, supine and bent arm pull-ups.
Target parts: lower chest and back
Lie on your back on a bed with a flat stool or a hard bed, with the upper shoulder blade and head suspended, the upper body supported in the middle of your back, and your legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.
Practice effect: Nothing can make others despise your physique more than the "ribs" on your chest. As a man, a broad and solid chest can make you look more confident and reliable. If you add a thick fan-shaped back, it will be more perfect. If there is any exercise that can exercise the chest and back well at the same time, it is only this exercise. It is said that it can also increase breasts. Schwarzenegger often practices immediately after squatting to increase the circumference of the whole upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups respectively.
2. Dumbbells bend alternately
Target site: the front of the upper arm
You can sit in a standing position with your feet together on the ground, your torso straight, a dumbbell in each hand hanging at your sides, and your palms facing forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.
Practice effect: If someone asks you to show your muscles, nine times out of ten, you will raise your arms and bend your elbows to show your biceps. What better way to show a man's strength than the towering biceps brachii? In addition to this classic training action, there are dumbbell bends, dumbbell rotary arm bends, dumbbell hammer bends, dumbbell support bends and so on. You might as well try it separately.
3, sit dumbbell wrist flexion and extension
Target site: inside of forearm
Sitting posture, legs on the ground, dumbbell in right hand, forearm on right leg, wrist suspended, palm up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.
Practice effect: You must have seen arm wrestling, which is a strength competition between men. The forearm flexor, which is responsible for bending the wrist, plays an important role in it, so you can exercise it by bending and stretching your wrist. In order to avoid the imbalance of muscle strength, it is recommended to practice wrist flexion and extension frequently, that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible.
4, dumbbell support bending
Target muscle: biceps brachii
Sitting posture, legs apart, feet supported on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, torso slightly forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.
Practice effect: Just like the exercise of triceps brachii, here is the second action for biceps brachii, because it is so convenient and effective to exercise the arm with dumbbells, which will make the arm more congested. I believe that in a few months, the cuffs of your T-shirt will be full.