Up-leaning press: mainly practice the chest trace movement: the main points of the movement are the same as those of recumbent press, except that the stool surface is adjusted to an inclination angle of
~ degrees, and you can recline on it. Recumbent birds: mainly practice the middle groove of the chest. Action: On the supine stool, two hands hold dumbbells, palms facing each other, and the arms are naturally stretched out above the chest. The elbows of the arms are slightly bent to lower the dumbbells to the lowest point on both sides, and the chest muscles are fully extended, and the chest muscles are forcibly contracted to lift the arms up and restore them.
supine straight arm pull-up: the best action to expand the chest cavity and practice the serratus anterior muscle of chest hunger. Action: Lie on your back on the cross stool with your shoulders, with your feet on the ground. Hold one end of the dumbbell above your chest with both hands, and slowly put (lower) the dumbbell behind your head with your shoulders as the axis (feel the stretching of your chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
note: to prevent damage, the lowering process should not be too fast. Second, shoulder press: mainly practice the front, middle and back of deltoid muscle.
action: sitting posture, with two hands holding dumbbells at the side, elbows abduction, palms facing forward, push dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to restore according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or alternatively with one arm.
side lift: mainly practicing the middle bundle of deltoid muscle. Action: Hold two dumbbells in front of your legs, lean forward slightly and bend your elbows slightly. < P > Lift the dumbbells to shoulder height to make the deltoid muscle in the peak contraction position, stop for a while, and then slowly restore the control of the shoulder muscles. You can also do it with one arm and rotate with two arms.
Bend over and lift sideways: mainly practice the posterior deltoid. Action: Hold dumbbells in both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control the slow reduction.
Shrugging: The main exercise is to practice oblique square marks: two hand-held dumbbells hang down to the side, knees slightly bend, upper body slightly lean forward, shoulders fully lifted, try to touch the earlobe with the shoulder peak, pause for a while, and then slowly control the reduction.
3. Bow your back and row with your arms: the main action of practicing back wide trace is to bend your knees slightly, hold dumbbells in both hands and hang them down in front of your body. Pull the dumbbells to elbow and shoulder height or slightly higher than shoulder de with the contraction force of latissimus dorsi, and then stop for a while, and then control the dumbbells to slowly restore with the tension force of latissimus dorsi de. Note: when rowing, the latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
Bend over and row with one arm: mainly practice the outer back and lower back. Action: Hold the dumbbell with the palm inward, and hold the de 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 restore it in a controlled way (fully stretch the back muscles), and then change one side to the other when you are finished.
straight leg hard pull: mainly practice the movements of the lower back, gluteus maximus and thigh: hang dumbbells in front of your body with both hands, and open your feet naturally, shoulder width apart, straight legs, straight back, bend forward and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when the body bends forward. You should not move too fast.
Fourth, biceps brachii alternate bending: mainly practice biceps brachii, and separate the traces of biceps brachii. Action: sitting (or standing), holding dumbbells with both hands hanging to the side, palms facing each other, and elbows leaning to the sides of the body. Take the elbow joint as the fulcrum, bend upward, and at the same time, rotate the forearm outward with the palm facing upward, lift it to the highest point to tighten the biceps brachii, stop for a while, and then control the reduction. Do it in rotation.
mental bending: mainly practice biceps brachii muscle peak. Action: Standing, the upper body bends forward naturally, with a dumbbell hanging in front of the body and the upper arm leaning against the ipsilateral knee or leg. The other hand is bent on the same knee or leg to stabilize the body. Hold the dumbbell de arm and bend it upward to the highest point, so that the biceps brachii will contract to the limit, stop for a while, and then slowly restore.
lateral bending: mainly practice the movements of brachial muscle and forearm trace: sitting (or standing), holding dumbbells in each hand and hanging to the side, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bending upward to the highest point, stopping for a while, and then slowly restoring. Tip: Both arms can be done at the same time or alternately.
V. Flexion and extension of the triceps brachii neck and back arm: mainly practice the movements of the triceps brachii head: sitting (or standing), holding one end of the dumbbell in both hands at the back of the neck, palms facing forward, fixing the upper arm, and bending and extending the arm with elbows as the fulcrum. Tip: Both arms can be done at the same time or alternately.
Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, open your feet back and forth in a lunge, hold your front legs and knees with one hand to stabilize your body, and hold a dumbbell with your upper arm close to your side. The triceps brachii forcibly extends its arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, stops for a while, and then slowly restores.
6. Leg Squat: mainly practice thigh muscles and hip major movements: hold dumbbells at the side of your body with both hands, or place dumbbells slightly above your shoulders, control them stably, and naturally open your feet about shoulder width, with your feet slightly splayed, hold your chest out, and tighten your back. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to restore.
lunge squat: mainly practice the action of biceps femoris and quadriceps femoris: hold the bell with both feet open naturally, take a step forward with your right foot, bend your knees, and the knees of your hind legs are almost close to the ground, forming lunge squat. After one leg completes the specified number of times, change to the other leg to do it.
prone leg bending: the main action of practicing the second head of the thigh: on the prone bench, put dumbbells on your feet or tie dumbbells to your ankles, with your calves suspended, your hands holding the stool ends and your legs straight. Then the biceps femoris exerts force to bend the calf, and at the highest point, the biceps femoris is in the peak contraction position < P >, and then stops for a while, and then slowly restores with the tension of the biceps femoris de. Seven, calf
standing one-legged lift heel: mainly practicing calf track movements: one hand holds dumbbells, the other hand holds fixtures, one foot stands on the pedal, the heel drops to the lowest point as far as possible, and the other leg knees and lifts the calf. The calf muscles contract hard, lift the heel to the highest point, stop for a while, and then slowly restore. Do your legs alternately.
Practicing dumbbells, lifting dumbbells quickly and releasing dumbbells slowly are common de strength exercise equipment for many fitness enthusiasts. However, after practicing dumbbells for a while, many people feel that they have neither increased their strength nor become fit, so they are disheartened and dumbbells are shelved. In fact, dumbbell fitness is very knowledgeable.
Kevin Walter, an American fitness expert, wrote in the Los Angeles Times on April that dumbbells should be lifted quickly and lowered slowly.
Kevin pointed out that we use dumbbells to exercise our arm strength. Usually, the de method is to slowly lift the dumbbells from both sides of the body, and then let them fall naturally under the action of gravity.
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what? A ship? Dilute testicles 5? What's the rate? What's wrong with you? Stress is exerted during the de process, but during the dumbbell falling, the shoulders are completely relaxed and no exercise can be obtained. However, if the dumbbell is lifted quickly and lowered slowly, the arms will not only overcome the de gravity when the dumbbell rises, but also play a role in gradually stabilizing the de support of the heavy object during its falling, so it is bound to get twice the result with half the effort. Kevin put forward his own de exercise suggestion to everyone: first, hold the dumbbells with both hands, put them on the sides of your body, palms facing your body, and stand upright with your legs together. Then take a step back with one leg and stand firm in a lunge. Inhale, hold out your chest and abdomen at the same time, then exhale, and slowly raise your arms from both sides of your body until they are shoulder-height, then pause, and make sure that your elbows are slightly bent after your arms are at the same height. Inhale, then slowly lower your arms and bring the dumbbells back to your sides. Repeat this action
times after a pause. ▲ Talking about dumbbell bench press in detail is the best de action for training chest muscles, and it is also the favorite de action for many bodybuilders. Most de trainers mainly use barbell bench press
de is indeed the best de action for training upper body, which is very effective for trainers. What about de? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after a period of de barbell bench press, and you will have different de feelings.
starting position: lie on your back on a flat de bench with your feet flat on the ground. Bend your elbows, hold the dumbbell, with fists and eyes facing each other, palms facing the de direction of the legs, and the de axis of the dumbbell is located at the centimeter above the nipple (the middle of the dumbbell exercise method), against the chest. Action process: push up, retract the elbows, and clamp the elbows and chest at the same time. The dumbbell moves upward and slightly forward, showing a parabolic de trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the de support point of the shoulder joint. But don't just sit on the shoulder joint de support point, which will make the bones support the dumbbell de weight (this situation that the bones support the weight de instead of the muscles is called < P > locking), which will relax the chest muscles and affect the exercise effect. Then, make the two straight arms open to both sides, the two arms bend slowly, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Repeat.
breathing method: inhale when lifting and exhale when falling. (Breathing method: Exhale when lifting and inhale when falling. )
key exercise parts: deltoid muscle and brachialis triceps training points: Don't arch your back and hips or hold your breath, it will make your muscles out of control, which is dangerous.
while practicing pectoralis major muscle de, we should strengthen the upper arm triceps muscle de exercise. Without the developed de triceps, it is impossible to bench press the heavy de barbell, and it is also impossible to train the developed de chest trace < P >. At the beginning, the dumbbell de axis should be placed cm above the nipple (in the middle of the pectoralis major muscle) to make the pectoralis major muscle exert its strength. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
Be sure to spread your elbows. When you do bench press, your arms are spread out at your side, so you can basically complete the action only by using your chest muscles. When the interval is wide, it mainly exercises pectoralis major, while when the interval is narrow, it mainly exercises triangular trace < P >, and the effect of chest muscle exercise is not ideal. You can try to press upward, lie on a de inclined plate with a certain de inclination (about < P > degrees), and then practice with a de barbell or dumbbell with the same weight. As a result of giving muscles a new de stimulus from another angle, you will soon see the new de effect.
number and times of groups:, reaching the limit number of times in the sub-range. More than once, other parts of the body will enter aerobic exercise state; If it is less than
times, it means that the auxiliary muscle has participated in the exercise, but the main muscle is not completely tired. Multi-group number: No matter which body part, you must practice one group after another until the synapse can't make an impulse. If you believe in overtraining de, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. Real de impact exercise should not only achieve more than < P > groups, but also achieve the limit number of times in each group. Don't count the warm-up groups when counting the number of groups, although they are necessary.
, training de diversity. It is necessary to change the number and times of training de groups and the arrangement of movement de frequently, so as to break the physical de adaptation and obtain a breakthrough in muscle de growth.
the key exercise site: the upper part of pectoralis major, followed by the toe of deltoid muscle and the beginning of the third trace of humerus: supine on a bench with an upward inclination angle of
degrees. Action process: the dumbbell is held with both arms straight at the upper part of shoulder de. Inhale when lowering it above the chest (near the clavicle). When you descend to the lowest place, do push-up and exhale when you push-up.
training points: during the training process, the main strength will be concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary de supplementary strength.
the starting position of dumbbell lifting: lie on your back on a flat de bench with your feet flat on the ground. Bend your elbows, hold the dumbbell, with fists and eyes facing each other, palms facing the de direction of your legs, and the de axis of the dumbbell is located < P > cm above the nipple (in the middle of the pectoral muscle), against your chest. Push up, tuck your elbows in, and clamp your elbows and your chest at the same time. The dumbbell moves upward and slightly forward, showing a parabolic de trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the de support point of the shoulder joint. When it drops to the lowest point, it is pushed. Exercise method
Breathing method: Exhale when lifting and inhale when falling. Standing in lift heel's starting position, put the barbell on the back of the neck, open your feet, buckle your toes slightly inward or outward, stand on the mat with your feet exposed.
during the movement, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius is completely tightened. Hold still for a second, put down your heels and restore. Do it again and again.
breathing method: inhale when lifting the heel, and exhale when putting it down. Pay attention to the main points. Keep the center of gravity stable when the heel is lifted and lowered. When the body is on tiptoe, the forehead should be lifted ahead. When descending, make the heel lower than the mat surface.
Standing on a high block of wood or a low stool at the beginning of vertical leg bending, one leg is tied with a dumbbell, which naturally hangs directly outside the block of wood, and the other leg supports the weight, and one or two hands hold the wall or batten.
during the action, bend your knees, bend your calf back as hard as possible, and rest for one second. At the same time, try your best to shrink the second head and naturally drop your calf to its original position, and repeat it.
Breathing method: Inhale when the calf is bent, and exhale when it is drooping. Pay attention to the main points. When bending the calf, don't let the thigh swing back and forth.
Lie prone on a special bench with your legs bent and lifted, with your ankles hooked under the roller, and the other side of the roller is added with a barbell piece with the required weight.
during the action, bend your knees, bend your calf backwards, and when you reach the highest point, try your best to shrink the two heads
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and stand still for one second, then straighten your calf to its original position and repeat.
Breathing method: Inhale when bending the calf, and exhale when lowering it. Pay attention to the main points: when bending the calf, the thigh is flat on the stool surface. If there is no special de leg bending bench, you can lie prone on an ordinary de bench, and your feet are made of dumbbells and barbells.
Lie on your back on the bottom plate of the leg lifting frame de in the starting position of leg lifting, and curl up your legs so that the whole sole of your foot can press against the bottom surface of the weighting plate de.
During the movement, push the board upward with both legs until the legs are completely straight. At the same time, try your best to contract the four-head trace of the thigh and rest for one second. Bend your knees and let the weighting board slowly descend to the first de height. Do it again and again.
Breathing method: Inhale when pedaling hard, and exhale when descending. Note that when lying on your back, your hips are just below the center of the weighting plate de. When pedaling the board, the whole sole of the foot is flat against the bottom of the board.
the starting position of the squat is to stand in front of the squat rack, bend your knees, and hold the de barbell on the squat rack with both hands and support it on your chest and shoulders. Take two steps forward, with your feet open slightly wider than your shoulders, your toes slightly turned outwards, and your body straightened out < P > During the action, kneel down to the thigh and be parallel to or slightly lower than the ground, and stand still for one second, so that your thighs and hips force your feet to the ground to make your body stand upright. Repeat according to the specified number of times and groups. When finished, step back and put the barbell back on the squat rack.
Breathing method: Exhale when squatting, and inhale when standing up. Points for attention: During the whole movement de, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint hard.
In the starting position of straight leg hard pull, the feet are open and slightly narrower than the shoulders. Bend forward and don't bend your knees. Hold the bar with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.
the lower back is contracted during the movement.