Do you practice your arms by lifting dumbbells sideways? Gym is a place where many office workers exercise. Many people don't know fitness equipment and can only use treadmills. In fact, many fitness equipment are helpful for us to shape, such as dumbbells. Let's talk about side lifting dumbbells to practice arms.
Do you practice your arms by lifting dumbbells sideways? 1 Dumbbells can exercise your arm muscles. Can make the arms thicker.
Dumbbell side lift is the main action to exercise deltoid muscle in this training. Generally, this kind of exercise will not affect other parts, so it is not easy to borrow money. The main movement is to stop at the deltoid muscle of humerus.
As we all know, when the weight in the river is lifted, the deltoid muscle actually moves accurately on all planes, so we can make the deltoid muscle look better through the exercise of this sport.
If you want to exercise biceps brachii. Need to do dumbbell bending and hammer bending. If you want to exercise triceps brachii, you can do dumbbell neck and back arm flexion and extension, arm flexion and extension and other postures. This is a good way to exercise.
Side lift can improve the problem that the shoulder is too narrow. Correct practice can shape beautiful broad shoulders and exercise the middle bundle of deltoid muscle.
However, any fitness action is not isolated. Standing dumbbell side lift can not only exercise shoulder muscles and deltoid muscles, but also get some exercise when we do side lift. But compared with the shoulder muscles and deltoid muscles, it is not the main force part, so we get less exercise.
How to do dumbbell side lift?
There are many ways to lift dumbbells horizontally. If you want to achieve the training effect, you can choose the one that suits you. First of all, keep standing, hold your head up and chest out, keep your waist and abdomen flat, keep your feet shoulder-width apart, tighten your core and bend your arms naturally. Take a dumbbell in each hand and face each other. When you start to lift horizontally, you should exhale, and your little finger is up, which feels like pouring tea.
Dumbbell lateral movement is the main point
1, dumbbell side lift practice should stand shoulder width naturally, and at the same time pay attention to make the body straight, chest and back straight, hold dumbbells at both sides of the body to fix the wrist, arm slightly forward and elbow slightly bent at a fixed angle, knee slightly bent, pay attention to tighten the core.
2. Inhale, then use the strength of your shoulders to slowly drive your big arms and small arms up, and then slowly lift them to a slightly higher horizontal position. At this time, it must be noted that this is the best position to stimulate the center sill, the peak contraction 1 second, to maintain and clearly feel the muscle contraction state, exhale and retreat.
Matters needing attention in dumbbell side lift
1, dumbbell side lift training should pay attention not to hunch as much as possible, otherwise the load may not be concentrated on the shoulders.
2. Don't shake your body during the dumbbell side lift, so as to effectively avoid inertia affecting efficiency.
3. Don't covet the weight when practicing dumbbell side lift. It is impossible to carry out such an action as side lift with heavy weight.
Matters needing attention in dumbbell side lift
When lifting sideways to the highest point, it is best not to exceed the shoulders. We should let go slowly and rhythmically, instead of directly unloading the force; In the process of exercise, avoid borrowing, don't throw dumbbells up hard, exercise is not in place, the effect is not good, and it is easy to hurt your shoulders. This is a very fragile part. If you don't practice well, it will easily become disabled, so it will not pay off. The middle bundle of deltoid muscle is not big, so don't use overweight dumbbells.
Do you practice your arms by lifting dumbbells horizontally? 2 the use of dumbbells.
1, for bodybuilders, like arm strength training, the advantage is muscle strength training.
2. The effect of single exercise is not obvious, but the advantage of dumbbell side lift is muscle compound exercise training.
3. The weight of dumbbells can be used to do active resistance exercise and exercise muscle strength. It can train a single muscle; If you increase your weight, you need multiple muscles to cooperate, and it can also be used as muscle compound action training.
Long-term practice of dumbbells has many advantages, which can modify muscle lines and increase muscle endurance. I think this is what bodybuilders like. Doing heavy dumbbell exercises can make muscles strong, strengthen muscle fibers, and thus increase muscle strength.
It has exercise effect on upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, holding dumbbells with both hands behind the neck can increase the load of abdominal muscle practice; What needs to be known is that holding dumbbells to do lateral bending or turning exercises can exercise abdominal muscles, followed by external oblique muscles; Lifting the dumbbell to the front can exercise the shoulder muscles and chest muscles.
Auxiliary devices for strength training and exercise. Both weights are fixed and adjustable. On the one hand, dumbbells with fixed weight. Cast iron bars in the middle and practice with solid balls at both ends.
On the other hand, adjustable dumbbells. The two ends of the short iron bar are covered with round iron pieces with various weights, the length is about 40 ~ 45cm, and the weight can be increased or decreased in weightlifting or fitness. If you often do dumbbell exercises, you can have many unexpected fitness surprises, which can enhance the muscle strength of all parts of your body.
Besides iron dumbbells, there are actually other kinds. Wooden dumbbells can be woven into a complete gymnastics performance. Generally speaking, in the field of science and technology, when it comes to technology, people will think of dumbbells. Dumbbells for science and technology can really get a good exercise effect.
According to some data reports, dumbbells are also the fitness methods of many fitness stars. Schwarzenegger's bodybuilding muscles were mainly obtained by practicing dumbbells.
During the dumbbell side lift, try to make the muscles perpendicular to the ground.
1, bend your legs slightly first.
2, then lift the dumbbell, arms droop naturally and then almost perpendicular to the ground, so that the lower body muscles can be perpendicular to the ground.
3. Record your own practice process, finally correct it, and do three to five groups of exercises.
Only in this way can we achieve the effect of fitness and weight loss, or the muscle fibers in the body can be exercised to the maximum extent, and then our exercise can see the effect. But in general, if you feel tired from bending your knees, you can stand up straight and lean back when your arms are raised.
Inertia can't be used in dumbbell side lift.
In fact, most bodybuilders do this action by inertia. In this case, the effect of fitness will certainly not be so obvious. Generally speaking, it is impossible to exercise muscles if inertia is often removed, but it will reduce the final training effect.
What correct method should be adopted? Put down the dumbbell as slowly as possible, so that you can feel the muscle contraction when your arm falls again. Feeling muscle contraction means that the muscle has been destroyed, so the effect of training will be more obvious.
So how to judge whether dumbbell side lift is a useful inertia? In fact, the judgment method is also very simple. In the process of action, you can stand still in a posture for about ten seconds at any time, which shows that your approach is right.
Don't bend your arm during the dumbbell side lift.
If you use a heavy dumbbell, your arm will bend unconsciously because you can't lift it, thus protecting your muscles and joints. But because the arm is bent, it is likely to make our shoulders pronate.
When bending your arm to do dumbbell side lift, your shoulders will lean forward. You may not see obvious changes once or twice, but over time, your shoulders will turn inward very seriously.
Conclusion: Body-building is an exercise to be persisted, and the more training, the better. To realize that our health will not happen overnight, we need patience and perseverance. Therefore, it is necessary to start slowly from the beginning, correct the wrong posture, and then talk about persistence, which will make the training get twice the result with half the effort and let the things you work hard see the effect.