Dumbbell Fitness Course Comprehensive training of upper limbs and lower limbs, many people will exercise through fitness, among which dumbbell fitness is also the choice of many people. Using dumbbells can not only strengthen the body, but also exercise the arm strength. Let's share the comprehensive training of upper and lower limbs in dumbbell fitness tutorial. Let's have a look.

Lower limb comprehensive training in dumbbell fitness course 1 upper limb comprehensive training group

Action 1: Hold the dumbbell with both hands, with feet shoulder-width apart, hold the dumbbell with both hands and lift it up.

Action 2: Lift the dumbbell horizontally, with elbows level with shoulders, and lift it up at the same time after spreading the shoulders.

Action 3: Hold the dumbbell with both hands, put it back behind your head, keep still 1 s, lift it up and return to action 1.

Lower limb comprehensive training group

Action 1: Bend your knees slightly, keep your back straight, put dumbbells in front of your knees with your hands and bend them up to the limit.

Action 2: Bend slowly, hold dumbbells in both hands and do a set of push-ups.

Action 3: Keep the posture of resting and supporting on one foot, and raise your knees on the other side. Be careful not to touch the ground during knee lifting, and keep still 1 sec. Then switch to the other side and resume the first action after the action.

Tips:

Pay attention to keep your arm stable during the lifting, keep your back straight and breathe at a constant speed during the whole process. 1 group completion 10 times, and complete 3 groups every day.

Be careful not to choose overweight dumbbells, pay attention to the stability of the body when doing push-ups on the bell, and breathe at a constant speed throughout the process.

Tips:

Core strength training group

Action 1: spread your feet slightly wider than your shoulders and put a dumbbell in front of you. Then let the dumbbell make a circular motion around the body from the left, paying attention to the waist and abdomen.

Action 2: After the circular movement, put the dumbbell on the right side of the head, cut down the tree, and pay attention to the coordinated force of the whole large muscle group.

Action 3: Do it again in the opposite direction 1 and action 2.

Tips:

Pay attention to breathing at a constant speed during the whole exercise, keep it slow, and focus on exercising the muscles of the waist, abdomen and back.

Dumbbell Fitness Course Comprehensive Training of Lower Limbs 2 Dumbbell Fitness Course

First, dumbbell shoulder press

Target parts: shoulders, upper chest

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.

Exercise purpose: 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 deltoid muscle of the shoulder to help exercise the upper trapezius and upper pectoral muscles. If you are worried about losing weight, practice this action more. In order to achieve better results, you can also add dumbbell front cross-lift, side cross-lift, oblique side cross-lift and other actions.

Second, dumbbell rowing upright

Target site: shoulder

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.

Exercise purpose: This is also a classic action to exercise shoulders. Mainly exercise the deltoid and trapezius muscles of the shoulder, especially strengthen 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 have a great influence on the movement and stability of the shoulder joint.

Third, bend over to lift dumbbells and bend and stretch with one arm.

Target site: upper arm back

Bend over, put your left hand on the stool surface (or the edge of a hard bed), kneel on the stool surface with your left knee, support your body with your right leg slightly bent, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally droop your forearm. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Purpose of practice: Even if your thighs become thick because of kicking the ball, you can't change the state that your arms are as thin as hemp stalks. If you want to change, you must exercise. This action is an isolated training action, which can strengthen the triceps brachii at the back of the upper arm, make your arm stronger and more powerful, and shoot higher and farther when you are still. When you exercise, the wrist angle is different, and the focus of the exercise is also different. Generally, the palm can be inward. The parallel bars arm flexion and extension can also effectively exercise the triceps brachii. If you adjust the angle properly so that the upper body is perpendicular to the ground, you can even focus on exercise.

Four, dumbbell neck single arm flexion and extension

Target site: upper arm back

Sitting posture and standing posture are ok. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Purpose of exercise: This is also the exercise of dirty triceps. The difference is that neck flexion and extension can focus on training the long head of triceps brachii and help to develop triceps brachii in an all-round way. At the same time, because the flexion and extension of the flexion arm is easy to borrow, the technical requirements for the action are relatively high, so it should be arranged in front, and the flexion and extension of the back arm of the neck can be completed with greater weight and hands, which can increase the muscle mass more effectively.

Five, supine flexion arm up

Target parts: lower chest and back

Lie on your back on a flat stool (or beside a hard bed), with your upper scapula and head suspended, your upper body supported by your middle back, and your legs stepping on the ground separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.

Exercise purpose: Nothing can make others despise your physique more than the "ribs" on your chest. As a man, a broad and solid chest can make you look more confident and reliable. If you add a thick fan-shaped back, it will be more perfect. If there is any exercise that can exercise the chest and back well at the same time, it is only this exercise. It is said that it can also increase breasts. Schwarzenegger often practices immediately after squatting to increase the circumference of the whole upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups respectively.

Sixth, dumbbells bend alternately

Target site: the front of the upper arm

Sit or stand with your feet together; Keep your torso straight; Hang a dumbbell on each side of your body with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.

Purpose of exercise: If someone asks you to show your muscles, nine times out of ten you will raise your arms, bend your elbows and show your biceps. What better way to show a man's strength than the towering biceps brachii? In addition to this classic training action, there are dumbbell bends, dumbbell rotary arm bends, dumbbell hammer bends, dumbbell support bends and so on. , so try it separately.

Seven, sit dumbbell wrist flexion and extension

Target site: inside of forearm

Sitting posture, legs supported on the ground; Hold the dumbbell in your right hand, put your forearm on your right leg, hang your wrist and put your palm up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.

Purpose: You must have seen "arm wrestling", which is a strength competition between men. The forearm flexor, which is responsible for bending the wrist, plays an important role in it, so you can use wrist flexion and extension to exercise. In order to avoid the imbalance of opposing muscle strength, it is recommended to practice wrist flexion and extension (that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible).

Eight, dumbbell support bending

Target muscle: biceps brachii.

Sitting posture, legs apart, feet supported on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, torso slightly forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.

Exercise purpose: Just like the exercise of triceps brachii, here is the second action for biceps brachii, because it is so convenient and effective to exercise the arm with dumbbells, which will make the arm more congested. I believe that in a few months, the cuffs of your T-shirt will be full.

Nine, dumbbell squat

Target position: thigh

Standing posture, feet apart and hip width; Chest out and abdomen in, look forward, hold a dumbbell upside down in each hand, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.

Exercise purpose: Never make the mistake that your upper body is trained like an orangutan, but supported on two thin "bamboo poles". You must strengthen your muscles, not only because of aesthetic needs, but also because thighs are the foundation of your body. You need stronger thighs. Among all the related training movements, the most classic is barbell squat, and many world-class athletes can easily squat 500 kg barbell. Limited to conditions, you can also practice squat with dumbbells. In addition, you can try to squat, with a relatively light weight, fully exercise the muscles of thighs and waist, abdomen and buttocks.

Ten, dumbbells with one leg and one foot.

Target position: lower leg

Choose a step, step on the edge of the step with the palm of your left foot, suspend or lightly place your right foot at the knee socket of your left leg, hang the dumbbell on the side with your left hand, and hold the support with your right hand. Stand on tiptoe to make the calf muscles in the peak contraction state, stay for a few seconds, and then slowly let the heel droop as much as possible to stretch the calf muscles. Repeat the specified number of times and do it on the other side.

Exercise purpose: Stronger calves can make you start faster, jump higher and win more applause in ball games. You can also try "Heel Rider"; Stand with your feet on the edge of the steps, lean forward, let your classmates ride on your back to increase the load, and then start practicing. Sprint running in various sports activities can also exercise calf muscles well.