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 movement 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 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 a lightweight dumbbell of 1~3 kg, bend your elbows at right angles, lift the mineral water horizontally in front of your body and 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.