Action: You can practice standing posture or sitting posture (standing posture can use more weight and more muscles to participate in training, sitting posture is more aimed at deltoid muscles, and the action will be more standardized). Put your hands on the dumbbells on both sides of your head. (Note: when doing the action, keep your palm forward) Push the dumbbell until your arms are straight, and then slowly lower it to the starting position.
One or two hundred at a time is to lose weight, which belongs to aerobic exercise, such as running, skipping rope, swimming ... and so on.
If your purpose is to build muscles, you need to change a pair of big dumbbells, and each group can only repeat 6 to 8 times. Do 3 groups and rest for 2 minutes between groups. When doing the action, raise 1 sec and lower it for 2 seconds (controlled reduction).
If you want to increase muscle strength, each group can only repeat weight training three times, and the requirements are the same as above.
If you want to describe muscle lines, you should use weight training that can be repeated 12 to 15 times in each group, and rest between groups 1 minute, as above.
Furthermore, if you don't want to involve the triceps too much, then don't stretch your arms too straight when lifting, that is, don't lock your elbows.
In fact, there is no strict boundary between lifting dumbbells with one hand and lifting dumbbells with both hands. Every exercise will make the muscles adapt slowly. You should constantly change the way you exercise, so that you can keep your muscles.
What's the difference between lifting dumbbells with one arm and lifting barbells with both hands? In fact, there is not much difference. When lifting the barbell with both hands, it is best to open your arms completely to ensure that your arms are on the same plane as your body when moving. At this time, you mainly use the lateral deltoid bundle and triceps brachii. But it is also possible that the upper arm moves forward in parallel when it is lifted, and at this time, the toes, triceps and the upper part of the pectoral muscle are used. If you want to practice muscle blocks, you can sit and practice unilaterally, so it is best to concentrate all your strength on several parts. Besides, after practicing for a period of time, the weight of dumbbells can't meet the needs, so we can only use heavy barbells to grow muscles. Dumbbells mainly practice biceps, deltoid and forearm muscles. In particular, using dumbbells to do bird movements can practice deltoid muscles well.
Is there any advantage in lifting dumbbells while lying down? Bench-pressing dumbbells is mainly to develop the muscle strength of your pectoralis major, while standing and sitting posture is mainly to develop the muscle strength of your shoulder deltoid. None of these strength training will affect your height.
What are the benefits of lifting dumbbells?
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
What are the benefits of lifting dumbbells? Benefits of lifting dumbbells:
Dumbbell, one of the simplest and most economical fitness equipment. Practicing dumbbells is not limited by the venue, and it is easy to learn. Through dumbbell exercises, you can get a pair of strong arms, and you can also avoid occupational diseases such as weakness of limbs, shoulder pain and joint pain.
Dumbbells can be exercised at home because there are not too many requirements for sports venues and weather. The gym membership fee can buy the basic equipment to build a better physique: a flat stool, dumbbell bars and dumbbell weight plates with any weight. In this way, you have turned your house into a power room. Exercise at home also means that you don't have to wait in line for a piece of equipment.
Sticking to long-term dumbbell exercise can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscles.
What are the benefits of dumbbell bench press? Dumbbell bench press has many advantages. You can try bench press in different directions to train different parts and exercise more comprehensively. The range of dumbbell bench press is not limited, and both hands can move up and down and laterally. "shoulder horizontal adduction" can be carried out in all directions and is relatively easy to master.
Dumbbell bench press exercises shoulders and chest better. It can exercise the muscles of the body, forearms and thighs. It is very obvious to practice abdominal muscles with dumbbell bench press, but you must persevere when practicing.
What is the effect of lifting 30 kilograms of dumbbells with both hands every day? Most of them are overloaded. If you don't have insomnia at night, or your arm muscles are not sore, you can lift 30 kilograms of dumbbells. For the first time, if you think you can lift 20 dumbbells, you can rest for 30 seconds and then lift them, so lift 6 groups. You can also pull the arm strength device, which is stronger than dumbbells. But if that's the case with you, take your time and don't panic. Because that will cause you to be overexcited and the essence will flow back. For a long time, aging before you get old has disadvantages.
Can you lift the dumbbell with both hands and raise your heels? Did you hurt your knee? If you do too much, you may get hurt. The most important thing is to have a proper rest and don't do a single exercise. Do this and do something else.
Which is better, lifting dumbbells with one hand or lifting dumbbells with both hands? The effect of lifting arms and pectoral muscles in turn with one hand is far greater than that of lifting them at the same time. Obviously, it is good to lift dumbbells with one hand in reverse.
Hands raised at the same time, no harm to the waist. If it is a weight-bearing squat, it will do great harm to the waist!
Supplement: I pulled it at school and hurt my back. Five years now, I still have some old problems.
Get ready for activities before exercise.