2, sitting dumbbell arm flexion and extension is mainly to exercise biceps brachii, take a sitting position, elbow against the knee, and slowly do the action from straight arm to bent arm. Dumbbell bending and horizontal lifting mainly exercises the posterior muscles of deltoid muscle. Bend forward, straighten your back and bend your knees forward. Do it sideways and raise your arms to your sides until your elbows are slightly higher than your shoulders. After the one-arm dumbbell flexes and stretches the neck, exercise the triceps brachii. Sit on the bench with a dumbbell in one hand and support your elbow with the other. Dumbbells slowly fall back to the back of the head and then slowly recover.
What is the function of exercising with dumbbells every day? 1. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of dumbbells with large weights can make muscles firm, strengthen muscle fibers and increase muscle strength.
2. You 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. You can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
Tip: If you insist on reasonable exercise and living habits, plus a normal diet, you can be more fit. Insist on and discover your own potential and strengths with the eyes of discovery, and keep the fun of sports is fitness. Fitness is just to relax and move in the direction you pursue, not a painful and complicated process.
When you want to buy dumbbells, you should do it according to your own strength. Don't be impatient when you start practicing dumbbells. You can increase your exercise when you get familiar with it later. There are many advantages to practicing dumbbells, which can be practiced by both men and women.
Is there any way to practice stomach with dumbbells? I think you mean to grow muscles, get rid of fat and have "king" muscles, right?
It's very simple, that is, put the dumbbell on your forehead or stick it on the back of your head (different strength, please choose) to do sit-ups, and another action is to try to climb onto the platform with dumbbells between your legs.
Bodybuilders are abdominal muscles that practice around these two basic movements.
What exercise method does dumbbell have? It's good to have pictures and attention. I'm stupid. Please elaborate on the rules of fitness: 3 points depends on practice and 7 points depends on eating.
1, nutrition. Nutrition is the most important. You should supplement foods with high content in protein, such as beef, eggs and fish. Adequate nutrition, strong training and obvious muscle gain.
2. training. We must strictly follow the plan and master the correct training movements.
3. Have a good rest. Ensure adequate sleep, especially after training.
Excuse me, is there any way to exercise chest muscles quickly with dumbbells? Dumbbell supine bird, that is, supine chest expansion.
Practice once every two days at most, because muscle growth takes time to recover.
4-5 groups at a time, intermittent within 3 minutes, slow down, 4 seconds, 4 seconds, this is the best effect. Theoretically, if the standard of 15 can be achieved, some weights can be added. If your dumbbells are too light and too few, you can increase the number of times in each group.
Can also be counted as supine bird+push-ups, that is, do push-ups immediately after supine bird.
Can you exercise your chest muscles with dumbbells? Are there any other ways to exercise your chest and abdominal muscles? Try push-ups.
Boys' arms are too thin. What simple exercise methods are there besides dumbbells? If you have the courage, be handstand push-ups! Not too much! 10 in one breath!
Don't rest when you're done. Do 50 push-ups immediately! Don't break in the middle, stick to it for a month, and your upper arm is definitely much thicker than your peers!
For the best exercise method, there are dumbbells. According to your actual situation, I have made a full-body training plan for you. I hope your dream can be realized through exercise.
First of all, the chest
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: expand the chest of the kit and practice the best movements 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.
Schematic diagram of chest muscles: exercise chest muscles with dumbbells. What are the methods of dumbbell supine press, upper oblique press and lower oblique press to train the middle chest, upper chest and lower chest respectively? Dumbbell birds can train the middle seam of chest muscles, and can also tilt up and down and lie down. There are 5 groups of the above actions, and each group does 8- 12 actions. The weight can be fixed except for dumbbells and birds, and the recommended three movements are gradually increased. The rest interval of each group shall not exceed 1 minute, and the action interval shall not exceed 2 minutes.
Illustration of dumbbell exercise method Zhao Zhixin dumbbell is the most fitness, Baidu and Youku videos have it, and all the body muscle exercise methods have it, which is very detailed.