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. Sleeping bird: mainly practicing the middle thoracic 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.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of 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 on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, the shoulder

1. Push: mainly practice the deltoid.

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 middle bundle of deltoid muscle.

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.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

4. Shrugging: Mainly practicing trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Third, back

1. Bend over and paddle with both arms: mainly practice latissimus dorsi.

Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.

Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and paddle with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.

3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.

Fourth, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.

Five, triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Six, legs

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

3. Prone leg bending: mainly practicing biceps femoris.

Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.

Seven, calf

Standing on one leg and lifting heels: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Practice dumbbells, lift them quickly and put them slowly.

Dumbbells are common strength exercise equipment for many fitness enthusiasts. But after practicing dumbbells for a while, many people feel that they have neither increased their strength nor become fit, so they are disheartened and dumbbells are shelved. In fact, dumbbell fitness is very knowledgeable.

On April 4th, Kevin Walter, an American fitness expert, wrote in the Los Angeles Times that dumbbells should be lifted quickly and put down slowly.

Kevin pointed out that we use dumbbells to exercise our arms. The usual practice is to slowly lift dumbbells from both sides of our bodies, and then let them fall naturally under the action of gravity, even if an action round is over. But in fact, this kind of exercise can only make the shoulders stressed during the lifting of dumbbells, but during the falling of dumbbells, the shoulders are completely relaxed and can't get exercise. If you lift the dumbbell quickly and release it slowly, your arms can not only overcome the gravity when it rises, but also play a supporting role in stabilizing the weight gradually during the falling process, which is bound to get twice the result with half the effort. Kevin put forward his own exercise suggestions to everyone: first, hold the dumbbells with both hands, put them at your sides, palms to your sides, and stand upright with your legs together. Then take a step back on one leg and stand firm in a lunge. Inhale, hold your chest and abdomen at the same time, then exhale, slowly lift your arms from both sides of your body until they are shoulder-high, and then pause to ensure that your elbows are slightly bent after your arms are at the same height. Inhale, then slowly lower your arms and put the dumbbells back to your sides. Repeat this action 8- 12 times after the pause. ▲

Talk about dumbbell bench press in detail

Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.

Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.

Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.

Breathing method: inhale when lifting and exhale when falling. (Breathing method: Exhale when lifting and inhale when falling. )

Key exercise parts: pectoralis major, deltoid and triceps brachii.

Training points:

1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.

2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.

4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.

5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.

Number and times of groups:

1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.

2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.

3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.

A key exercise site: the upper part of pectoralis major, followed by deltoid toe and triceps brachii.

B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.

D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

Dumbbell horizontal lifting

Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest. Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. When it reaches its lowest point, it is pushed.

Breathing method: Exhale when lifting and inhale when falling.

Standing high heels

Starting posture, put the barbell on the shoulders behind the neck, open your feet, buckle your toes slightly inward or outward, and stand on the mat with your feet exposed. During exercise, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius muscles are completely tightened. Hold still for a second, put down your heels and recover. Do it again and again.

Breathing method Inhale when lifting the heel and exhale when putting it down.

Pay attention to the main points. Keep the center of gravity stable when the heel is raised and lowered. When you stand on tiptoe, your forehead should be raised forward. When descending, make the heel lower than the surface of the mat.

Vertical leg bending

The starting posture is to stand on a high wooden block or low stool, with a dumbbell tied to one foot, hanging directly outside the wooden block naturally, the other leg supporting the weight, and one or two hands holding the wall or batten.

Bend your knees during the movement, bend your calves backwards as far as possible, rest for a second, and try to contract your biceps. Naturally lower the calf to its original position. Repeat.

Breathing method: Inhale when the calf bends and exhale when it droops.

Pay attention to the main points. Don't let your thighs swing back and forth when bending your calves.

Bend your legs on your stomach

The initial posture is prone on a special bench, two ankles are hooked under the roller, and a barbell piece with the required weight is added on the other side of the roller.

Bend your knees, bend your calves backwards, and try to contract your biceps when you reach the highest point. Hold still for one second, straighten your calf to its original position, and repeat.

Breathing method Inhale when bending the calf and exhale when lowering it.

Note: when bending the calf, the thigh is flat on the stool surface. If you don't have a special bent leg bench, you can lie on an ordinary bench with dumbbells and barbells.

Leg lift

In the initial posture, lie on your back on the bottom plate of the "leg support", curl up your legs, and let the whole sole stand against the bottom surface of the weighting plate.

During the movement, push your legs up until they are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.

Breathing method Inhale when pedaling hard and exhale when descending.

Note that when you lie on your back, your hips are just below the center of the weight plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.

Squat forward

The starting posture is standing in front of the squat rack, kneeling, holding the barbell on the squat rack with both hands and supporting it on the chest and shoulders. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.

During the movement, kneel down to the top of the thigh and be parallel to or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.

Breathing method Exhale when squatting, and inhale when standing up.

Note: During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.

Straight leg hard pull

Starting position: feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head. During exercise, contract the lower back muscles, lift the upper body upward and backward, and move the shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.

Breathe in when you pull up and exhale when you put it down.

Note that your legs should always be upright and your knees should not be bent. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.

Bend over and row.

This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.

Bend your knees in the starting position, lean forward with your upper body, and hold the bar with your arms straight so that the barbell is slightly off the ground. Don't be depressed.

During the movement, contract the latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.

Inhale when you breathe the square barbell, and exhale when you put it down.

Pay attention to the main points. When pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.

Keep the ship neck and neck

Starting posture, put a barbell piece at one end of the bar, leave one end blank, press against the corner or press it with heavy objects. Ride across the bar, face the heavy end, stand on the mat, bend your knees slightly, move your hips back, hold the bar in tandem with your hands and approach the barbell. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head.

During the action, the latissimus dorsi contracts, and the heavy end of the barbell is pulled up close to the sternum by bending the elbow. Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.

Breathe in when you pull up, and exhale when you drop.

Note: In order to make the best use of the contraction force of latissimus dorsi, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back.

Horizontal arm pull-ups

The starting position is to lie on your back on the bench, hold dumbbells or barbells in both hands, and straighten your arms parallel to the ground. Put your feet flat on the ground or bench.

During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.

Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward.

Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.

Vertical propulsion

The starting posture pulls the barbell from the ground to the chest and stands upright.

During the action, push your arms up until they are completely straight, and stand still for one second, so that the barbell slowly falls to your chest.

Breathing method Inhale when lifting and exhale when falling.

Note: Don't swing your body when the barbell rises and falls. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.

Flexion and extension of iron neck under head pressure

The starting position is prone on the bench, with iron pieces in both hands behind your head and your head drooping.

During the movement, the neck forcibly lifts the head as high as possible. Relax your neck and let your head droop slowly to its original position.

Breathing method: inhale when the head is raised and exhale when it is drooping.

Pay attention to the main points. When the head is lifted, try to look up and when the head is drooping, try to look down. Only in this way can the flexion and extension be thorough.