Chest, back, shoulders, elbows, but after your strength is strong enough, push-ups are far from meeting your needs.
You must use dumbbells.
Dumbbells are not limited by any venue, only need 1 square meter to train. And dumbbells are economical, even the most upscale dumbbells are only a few hundred yuan.
Practice dumbbells to make you more coordinated.
When doing dumbbell exercises, the two dumbbells are completely independent. If you don't train for a long time, you are likely to stagger when doing actions. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all tiny auxiliary muscles and stabilizing muscles, which is very beneficial to our physical exercise. It can not only improve people's coordination and control, but also make you look more elegant and upright in life. If your muscles are asymmetrical on both sides, you can also do some unilateral training.
Fully preheating
Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5~ 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. Training movements should avoid singleness, and overall balance is the most important.
Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Dumbbell general cycle training
(dumbbell weight
training method
Main exercise parts
Half squat for 20~25 times
Thigh, hip
30 ~ 35 arm bending
The biceps brachii on the front side of the arm.
Back stroke 20~25 times
hard-working
Squat with arrow 15~20 times
Thigh, hip
The back arm of the neck flexes and stretches 20~25 times.
Triceps brachii at the back of the arm
Hard pull for 25-30 times
waist
Side lift 20~25 times
shoulder
Take a break between each movement 15 second, and * * * do 3 cycles. Do it three times a week. After 5 weeks, it can be increased to 4 cycles.
If you really can't find dumbbells, you can use a dictionary, a water bottle or even two papaya instead.
Body shaping effect
Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim. About two months, the effect came out.
Adapt to the crowd
Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.
Practical strategy
Warm up fully: If you don't warm up enough, the chances of injury will increase.
Action standard: Holding dumbbells, you can't "wave dance" naturally. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. Practice hard when you shouldn't practice, and you haven't practiced when you should.
Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.
Learn to relax: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
The main machine 14' s secret of increasing muscle mass is: heavy weight, low frequency, multi-group number, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, relaxation between groups, multi-muscle training, eating protein after training, taking a rest for 48 hours, and taking a rest instead of a vacation.
Chest: bench press, inclined plate bench press, dumbbell chest expansion.
Back: Pull-ups, rowing practice.
Shoulder: Push, push behind the neck, bird.
Arms: barbell, dumbbell bending, chest push-down, arm flexion and extension (load).
Leg and buttock: Squat, stretch calf, bend calf (combined instrument).
Is the dumbbell of 0.5kg useful? 0.5kg dumbbell can be used for aerobic exercise, such as doing radio exercises and holding dumbbells in one hand while running.
Is it useful to practice punching speed with dumbbells? It can increase the punch strength, but it is of little use to the punch speed.
Generally, sandbags are tied to the wrists or forearms to exercise strength. The speed of punching depends on the muscle contraction ability, so the boxer's muscle circumference is not large, because too much muscle circumference affects muscle contraction.
Dumbbells are mainly used to exercise the large muscle groups in the upper torso: deltoid front bundle, deltoid middle bundle, trapezius muscle, pectoralis major upper bundle and triceps brachii, which can effectively increase muscle volume and make shoulders wider and thicker.
How to practice dumbbells;
One: 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 with one arm straight, and push it up and down slightly in an arc way, so that the pectoralis major muscle can be fully contracted and fully extended, and then slowly recover.
Two: upward oblique push: mainly practicing 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.
Three: Sleeping bird: mainly practicing the chest groove.
Action: Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep the arm slightly flexed, slowly lower the dumbbell along the arc until the upper arm is equal to the ground pectoral muscle and fully extended, and the pectoral muscle forcibly contracts to lift the two arms in the arc, stop, and then restore the dumbbell to the initial position along the same arc, and repeat.
Four: 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.
Five: push-ups: mainly practice pectoralis major.
Action: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
Shrugging your shoulders and holding a pair of dumbbells, stand up straight, try to let your shoulders reach your ears, then lower your shoulders and repeat, and don't let your shoulders rotate forward or backward. Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
Is it useful to lift dumbbells and thin arms? Exercise methods need to be adhered to. It is impossible without perseverance, such as giving up halfway ~
But few people can persist! It may be that the effect is too slow and the time is too long for many people to reach it.
{It's better to exercise with rich feet, and it won't take long to lose weight.
Is this dumbbell useful? Dumbbells are too light to train chest muscles effectively. It is recommended to buy a pair of adjustable dumbbells over 25 kg. If you do too many times in each group, it becomes endurance training. It is suggested to increase the weight to 8- 12RM, that is, the number of times in each group should be controlled at 8- 12.
I have some experience in dumbbell exercise. Let me introduce it to you.
Chest muscles: dumbbell bench press, focusing on pectoralis major, deltoid and triceps brachii. Dumbbell bird, focus on training chest muscle suture. There are also a few push-ups
Shoulder: Lift dumbbells horizontally and train the middle bundle of deltoid muscle. Dumbbells are bent on birds to train the posterior deltoid muscles. This action does not need too much weight, this part of the muscle group is very small.
Biceps biceps brachii: dumbbell bending
Triceps brachii: Dumbbells bend over and stretch their arms.
Back: rowing with dumbbells, the back is a large muscle group with heavy weight.
Abdominal muscles: There are many training methods. I think it is more effective to do sit-ups on the supine board. Abdominal muscle training needs high frequency and times, that is, training as soon as you have time, instead of resting and recovering every other day like other muscle groups, and every training takes a high number of times.
Legs: It is relatively simple to train these muscles with dumbbells, that is, squat.
As for the number of groups of each action, there are different opinions. Some materials say that the number of groups is too high to practice any more, but most of them are still within four groups. I was also training in about 4~5 groups. The frequency of each group is 8~ 12 times. Weight 8~ 12RM
When doing abdominal exercises on your back, you usually do five groups of 50 times/group, and sometimes the first group does 100 times. 4~5 groups should be trained for every movement of chest muscles and shoulders, and the training weight of shoulders should not be too heavy.
I hope I can help you.
Is it useful to practice dumbbells? With a pair of dumbbells, you can also exercise your whole body effectively. Many fans think that only the upper body can exercise, which is wrong. The specific exercise method is as follows: 1. 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: 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 toe, middle and back of deltoid muscle. 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, it is followed by 1. Bend over and paddle with your arms: mainly practice latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. 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. Neck flexion and extension: mainly practice 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. 6. Leg 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, the calf stands on one leg and lifts the heel: mainly practicing the calf muscles. Action: Hold dumbbells and fixtures, 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. Alternate leg
Is dumbbell thin arm really useful? Will it get thicker and thicker? Yes, it will get thicker and thicker, but it will change from fat to muscle.
Dumbbells+arms+push-ups, is exercise useful? It is useful to exercise arm strength or biceps, but push-ups are still rare, because push-ups can lead to muscle paralysis and sometimes ligament strain. This is a little advice.
Is dumbbell squat useful for playing basketball? Mainly waist and abdomen strength, excellent waist and abdomen strength can help you complete the movements better, such as turning around in the air and jumping backwards. However, don't exercise too much, or it will be counterproductive. It can increase the toughness of waist and abdomen muscles. Jumping power is still the most useful muscle of the calf.
If it is a squat, you can touch the muscles on the front side of the thigh when doing it. Squats are the muscles on the back of the thigh and small PP. Do this several times, but don't practice too hard. As for whether this is useful, the bounce will definitely improve. If you cooperate with calf exercises, there will be more obvious progress.
Exercise the upper arm with dumbbells, one-handed dumbbells or two-handed dumbbells? Good hands, one hand may practice asymmetry.
Remember to adopt