I'm sorry to tell you that all dumbbell movements are not designed for face-lifting.
If the face is swollen, you can learn lymphatic manipulation. If you are born with large facial bones, you can only cut them-but it is strongly discouraged. Some people die on the operating table.
Dumbbell face-lifting is impossible, and face-lifting is best to sing.
How to do anaerobic exercise with dumbbells 1, and do anaerobic exercise with dumbbells for shoulder pressing.
You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.
Practical effect: A man's shoulders should be wide enough to take responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle. Push the shoulder to practice deltoid muscle, and assist the upper part of trapezius muscle and upper part of pectoral muscle.
2. Do anaerobic exercise with dumbbells. Dumbbells in straight line.
Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
Practice effect: This is also a classic action to exercise the shoulder, mainly practicing the deltoid muscle of the shoulder, assisting the upper part of the trapezius muscle, and especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.
3. Dumbbell exercise common sense of dumbbell anaerobic exercise.
Generally, the training weight of trunk muscles, major muscles, lower limbs and multi-joint sports is relatively heavy. For example, those who have training experience are basically above 150kg, and upper body muscles such as bench press and high position pull-down can also be above 100kg.
Small muscle groups such as the end of the arm and shoulder joint, or the movements of a single joint, use relatively small weight, because the strength of the muscle group is small and there is no other muscle to help exert force. Such as biceps bending, arm flexion and extension, etc. Generally, people who can do bench press 100 kg training can bend over with 100kg training.
What are the anaerobic exercises in the gym?
1, Weightlifting: Actually, "Weightlifting" is also a good way for women to keep fit, which can tighten skin and slim down. Your goal is not necessarily to lose weight. In fact, when you start lifting weights, you may gain a little weight first, but don't be afraid, because you are adding muscles, and the weight of muscles exceeds the fat you consume.
2, push-ups: hands on the ground, forefoot on the ground, legs straight, elbows bent, body down, elbows straight, body up. Keep your body straight during the process and don't collapse.
3. Dumbbell exercise: the essentials of action: take a bottle of mineral water filled with water in one hand, or 1~3 kg lightweight dumbbell, bend your elbows at right angles, lift the mineral water horizontally in front of your body and then put it down. Repeat the action for at least 20 times. The faster the speed, the better the effect.
4. Squat: The back is upright, the feet are about shoulder width, and the hands are behind the neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest.
How to practice chest muscles with dumbbells is as follows:
1. Lie flat on the instrument and lift the dumbbell from both sides to the middle with both hands.
Specific action essentials: When the hands are open, the pectoral muscles must be in a relaxed state, instead of transitioning outward, so that the pectoral muscles can be stretched again. Action frequency should not be too fast, generally a group of actions can be completed in 5~6 seconds.
Exercise at least 20 times each time.
2. Lie flat on the instrument and raise the dumbbell with both hands.
Pay attention to warm up in advance before exercise and keep active. Don't stay at the top when you lift it. You can put it down after lifting it, not too fast. Every exercise time should not be too short, otherwise the effect is not good. Generally, you should do at least 30 exercises at a time and keep exercising every day.
3. Hold the dumbbell with both hands, bend over 90 degrees and lift the dumbbell to both sides.
Pay attention to the balance of your body when exercising, and don't lift dumbbells for too long, because you exercise your chest muscles, just stretch them.
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.
Upper oblique press: mainly practice 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.
Lying bird: mainly practicing the middle chest groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
Sit on your back with straight arms and pull-ups: The best action is to expand your chest and practice pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell in your chest with both hands, and slowly put (put down) the dumbbell behind your head with your shoulders as the axis (feel the stretching of the chest muscles and chest), and then lift it when the dumbbell reaches the limit.
The pectoral muscles are divided into upper pectoral muscles and lower pectoral muscles. Upper chest muscles can be used, dumbbell upper reclining bench press, dumbbell upper reclining bird lower chest muscles can be used, dumbbell bench press, dumbbell flying bird, dumbbell lower reclining bench press, dumbbell lower reclining bird: t.qq./china 142326 My Weibo, which has professional bodybuilding training videos, can refer to it.
How to use dumbbells to practice the forearm to grasp dumbbells and rotate the forearm left and right by elbow strength?
How to make dumbbells 1 from six jars, and fill the jars with sand, paying attention to filling all or part of them, but ensuring the same weight of sand in the six jars;
2. Use a cylindrical wooden stick with sharp ends, which can pass through the cans and pass through three at one side;
3. Stick the gap between the can and the stick with glass glue;
4. After cooling and solidification, a simple dumbbell is made.
How to thin your arms with dumbbells 1) Grasp the tail end of dumbbells by hand, make dumbbells vertical to the ground, stand on the ground with your feet together, bend your left hand on your chest, keep your back straight, look straight ahead, inhale and bend your knees slightly, then straighten your left hand up, lift the dumbbells above your head, keep breathing naturally, and repeat the action on the other side. 2) Hold the dumbbell in the middle with both hands, put it vertically on both sides of your body, move your right foot forward slightly, then stand on tiptoe with your left foot, move your center of gravity forward, keep your back in the same straight line, lean forward slightly, and keep your eyes on the front. Inhale and bend your knees, try to keep your knees at a 90-degree angle, then bend down, keep your hands vertical to the ground, keep your back flat, keep your eyes on the ground in front, tighten your body muscles, keep breathing naturally, and keep breathing 10~20 times. 3) Relax with a dumbbell in your right hand and stand on the ground. Take a big step forward with your right foot, then move forward with your center of gravity, stand on tiptoe with your left foot, bend your right elbow and knee at the same time, keep your back straight, inhale, then press down, keep your natural breathing action for 10~20 breaths, and then repeat the action on the other side. 4) Stand on the ground with your right foot in front and your left foot behind, hold the dumbbell in your right hand, hold it in front of you, parallel to your shoulders, bend your waist and knees, keep your back flat, and keep breathing naturally, then bend your right elbow for about 10~20 breaths, and repeat the action on the other side. 5) Stand on the ground with your feet shoulder width apart, put two dumbbells vertically in front of your feet, bend your waist and knees, hold the two dumbbells with both hands, support them on the ground with both hands, then put your feet together, put your back flat, arch your hips slightly, then retract your legs, grab the dumbbells with both hands and jump up, with your feet shoulder width apart, bend your arms flat on your chest, and hold the dumbbells side by side. The action lasts about 10~20 breaths, and the action can be repeated several times in turn.