Dumbbell fitness action Otaku is easy to have muscles at home, so by protecting our joints, it is not easy to get hurt during exercise. Exercise is good for enhancing human immunity. Walking is the simplest exercise, and exercise can prevent the three highs. What's the advantage of sharing dumbbell fitness exercises?
Dumbbell Fitness Action Otaku can easily have muscles at home 1 First of all, dumbbell supine is recommended.
Target muscles: pectoralis major, triceps brachii
Preparation posture: put your feet flat on the floor, lie on your back on a flat stool, with your whole back close to the stool surface, hold a dumbbell in each hand, lift it above the pectoral muscle, palm forward, the two dumbbells are almost in contact, and the elbow joint is slightly flexed.
Action process: bend your elbows to both sides, inhale and lower your arms in an arc shape to elbow and shoulder height, then pause, and then exhale to push the dumbbell up to the ready position according to the original route; Repeat the action.
Common mistakes: the elbow joint is lowered too low (obviously lower than the shoulder), which is easy to cause shoulder joint injury; Bow and waist; It is easy to exert excessive pressure on the lumbar spine, causing lumbar injury.
Weight of dumbbells: 2 or 3 kilograms for women and 5 or 6 kilograms for men.
Second, the dumbbell bends over and paddles with one arm.
Target muscles: back muscles, biceps brachii
Preparation posture: one side of the palm and knee joint is supported on the flat plate, the back is straight, the abdomen is tightened, the trunk is almost horizontal to the ground, the other side holds dumbbells vertically to the side, and the legs are straight to support the ground to keep the body stable.
Action process: inhale first, then move the right elbow back and forth against the body, but don't exceed the trunk and exhale at the same time; When lowering, stretch your back as much as possible, inhale at the same time, repeat the action and change sides.
Common mistakes: the waist is arched upward in the preparation posture, which is easy to increase the waist pressure; Moving the body up and down while doing the action will reduce the stimulation to the target muscle.
Weight of dumbbells: 3 or 4 kilograms for women and 6 or 7 kilograms for men.
Third, lie on your back and abdomen.
Target muscle: abdominal muscle
Preparation posture: lie on your back on the mat, put your hands on both sides of your head, bend your knees, and open your feet as wide as your hip joint.
Action process: inhale first, then slowly roll the trunk up to the upper back and leave the cushion surface, pay attention to the waist can not leave the cushion surface, exhale at the same time, pause, and then slowly return to the preparation posture, but don't touch the cushion surface; Inhale at the same time
Common mistakes: Put your head in your hands when you get up, which is easy to cause neck injury.
Fourth, dumbbell bending.
Target muscle: biceps brachii
Preparation posture: open your feet shoulder-width, bend your knees slightly, tuck in your abdomen and hold your chest out, palm forward, and hold the dumbbells at your sides.
Action process: inhale first, then bend the dumbbell upward until the elbow joint is slightly less than 90 degrees, exhale at the same time, pause, lower the dumbbell to the ready posture, and inhale at the same time. The upper arm always clamps the torso during the whole process.
Common mistakes: shaking your body to borrow money when bending over can easily lead to less stimulation to the target muscles and easily damage your waist.
Weight of dumbbells: 1.5 and 2 kg for women and 5kg and 6 kg for men.
Fifth, the dumbbell arm behind the neck is bent and stretched.
Target muscle: triceps brachii
Preparation posture: sit on a flat stool, abdomen in, chest out, feet open, shoulder width apart, dumbbell in your left hand, and put it on the top left of your head; The arm is close to the head, and the right hand bypasses the back of the head to hold the left elbow joint and stabilize the left arm.
Action process: exhale first, then bend your elbow backwards, slowly lower the dumbbell to the back of your head, inhale at the same time, pause for a while, and then forcibly lift the dumbbell from the triceps brachii to the ready posture, and exhale at the same time. Repetitive action; Change the side.
Common mistakes: moving too fast, out of control, easy to damage the elbow joint.
Weight of dumbbell: 1.5 kg female, 3.5 kg male.
Step 6: Squat.
Target muscles: quadriceps femoris, gluteus maximus and biceps femoris.
Preparation posture: the body is upright, the feet are the same width from the hip joint, each hand holds a dumbbell at the side of the body, the arms naturally droop, the chest is stretched out, the jaw is miniature, and the head is placed in a neutral position.
Action process: first, the left leg takes a big step forward to stand firm, then slowly lower the right knee to the ground until the right knee is close to the ground, the left knee is at right angles, the back is straight, and at the same time, inhale, then push the left leg back to the preparation posture, exhale at the same time, and then change feet to repeat.
Dumbbell fitness action otaku can easily have muscles at home 2 dumbbell fitness misunderstanding
Myth 1: Dumbbells only practice upper limbs.
Some people think that dumbbells can only build strong upper limbs. If you want to exercise in an all-round way, you may need some complicated equipment.
Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?
Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.
Myth 2: Dumbbells are not suitable for the elderly.
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more.
Myth 3: Exercising with dumbbells can not only increase strength, but also strengthen the body.
Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.
Before exercising, we must first know who is our favorite, strength or bodybuilding. There are two main ways to exercise muscles, one is to increase the number of muscle fibers; The second is to increase the volume of muscle fibers. The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can obviously increase the muscle volume, but the strength increase is relatively small, which is suitable for bodybuilders or mass bodybuilders. Fitness enthusiasts usually take fitness as their main purpose. To this end, when using dumbbells to exercise, you must follow the following rules.