Dumbbell fitness program, fitness can promote the body's metabolism, this exercise can help us exercise well, and proper exercise can help us reduce stress. This sport requires high physical fitness. Now share the skills of dumbbell fitness program.

Dumbbell Fitness Program 1 Dumbbell Fitness Program

First, dumbbell rowing

This action can stretch and contract the latissimus dorsi to the maximum extent. One leg is bent on the stool, and the other leg is slightly bent. Step on a 6-inch-high wooden platform, lean forward, try to put down the dumbbell to pull the latissimus dorsi, and then pull the dumbbell up until your hands exceed the inclined upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder during the whole movement, and don't make it swing too much. Do it 8 times in a group.

Second, lying birds.

Lie on your back on a stool with a certain inclination, fully stretch your chest muscles and fully stimulate them. When doing it, cross your legs and leave your feet off the ground to avoid hunchback and weaken the training effect. Dumbbells are lifted to the highest point without touching, and elbows are slightly bent when falling. Imagine you are flying with a big bucket in your arms. Only in this way can we ensure the correct action. The weight of dumbbell is the weight that can only be lifted 8- 10 times.

Third, lie on your back and clip your chest.

On the bench, the body is perpendicular to the bench, the middle and upper part of the back touches the bench surface, the head is suspended, the feet are on the ground, and the arms are kept straight during the action. Pay attention to breathing, exhale when the dumbbell is lifted from the lowest point and inhale when the dumbbell falls from the highest point. The fall must be sufficient, so that the dumbbell almost touches the ground. Do it 20 times in a group.

Fourth, bird prone.

This is the most effective way to widen the shoulders. Every time you practice your shoulders, you should put this action in front, because the back of deltoid muscle is the most difficult to practice and the most difficult to grow. Put a towel on a stool half a person's height and put your forehead against the towel. Lift your arm slightly to one side, turn your thumb to the ground twice, lift your elbow slightly over your shoulder, and then slowly fall back. Generally do 12- 15 times.

Verb (abbreviation of verb) Arnold elevator

Lifting is as important to shoulder muscles as squatting is to quadriceps femoris. Sometimes I stand up, sometimes I sit up and sometimes I turn my shoulders (this action was advocated by Arnold the year before last). Pay attention to the fact that the upper body must be upright, and the back should be supported by itself or fixed with a belt, so as not to make the shoulders sway unsteadily.

There are many well-known fitness equipment, but not many are suitable for most of my friends, including dumbbells, treadmills and arm exercisers, and the fitness effect is very good. Let's take a look at what muscles the arm exerciser exercises and the precautions for fitness.

Where does the arm exerciser exercise muscles?

The main function of the arm strength device is to exercise the arm muscles and forearm wrist flexors.

Practice methods and matters needing attention of arm strength device

1. Bend your arm and bend the spring at the back of your neck.

2. Put your arms forward, bend the spring upward, and then relax.

3. Keep your arms close to your chest, bend the spring, then straighten and slowly relax.

4. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.

Put your arms behind your back, hold the spring tightly, then straighten and bend gradually.

Matters needing attention in using arm strength device

1. Before use, please check whether the connecting parts of the arm strength device are firm and not loose.

2. Please choose the arm strength device suitable for your body level to avoid pulling your muscles.

3. When in use, fasten the safety belt on the handle of the arm strength device on your wrist, as shown in the above figure.

4. When using, you should choose a relatively spacious venue to exercise, so as not to get rid of it and hurt people.

5. It is suggested that children under 12 should not use the arm strength device. In addition, be careful not to strain your muscles when using them, and you don't need to practice every day, because your muscles also need adequate rest.

Arm strength device, as a kind of equipment, itself has a good fitness effect. It's just that everyone should pay attention to the precautions in using the arm strength device to ensure the health of the body.

This movement is more difficult than ordinary dumbbells, so it is slightly lighter. At first, your palm put the bell on your shoulder. When lifting, the wrist rotates outward, and when reaching the highest point, the palm is forward. The trick of this action lies in the elbow, that is, keeping the elbow vertically extended and lowered. One group did it 6- 12 times.

How to choose the dumbbell that suits you?

Follow the principle: neither too light nor too heavy.

Suitable for people: general practitioners.

Dumbbell weight unit: mostly kilograms.

Suggestion: Men 15kg/ piece (adjustable dumbbell).

Exercise purpose: strengthen muscles.

3 kg, for ladies only/only.

Objective: To reduce fat and modify muscles.

Conclusion: Through the above introduction, I believe everyone has a better understanding of the dumbbell fitness plan and how to choose the dumbbell that suits them. I hope everyone knows more about dumbbell fitness! That's all for today's introduction. I hope these contents can help you!

Extended reading:

Dumbbell Fitness adheres to the fitness plan and has perfect muscles.

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What are the main points of dumbbell fitness exercise?

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Dumbbell fitness with dumbbells should avoid these misunderstandings.

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Dumbbell Fitness Program 2 Dumbbell Fitness Program:

Monday chest exercises, flat dumbbell press, flat dumbbell flying birds four groups. Try to achieve 8 to 12 in each group (adjust the weight by yourself), and finally do high push-ups (that is, put your hands on dumbbells). Three groups, each exhausted.

On Tuesday, I have three heads. There are four groups of backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are propped up), with eight in each group.

Come back on Wednesday. Bend over and lift dumbbells for rowing. One arm alternately, three groups in each group, eight to twelve in each group.

On Thursday, there are four groups of eight to twelve people in each group, with their arms bent and dumbbells placed on the inclined board. Dumbbells bend vertically and alternate arms. The quantity is the same as above.

Friday shoulder. Sit dumbbell neck push-ups, front horizontal lifts, side horizontal lifts, bird prone, all four groups, except bird prone, all eight to twelve groups. Bend down and use the super ball for birds. That is, the weight changes from big to small until you return empty-handed.

Saturday's itinerary. Squat with weight. Squat. Four groups, ten in each group.

Control the strength training within one hour every day. Take a break for one and a half minutes between groups.

Through the above introduction, I have a good understanding of the dumbbell fitness plan, so when choosing this kind of exercise, I can do it according to the above methods. But it should be noted that this kind of exercise should also be carried out every day, so that I can achieve good results and help myself lose weight.