Can anyone tell me about the exercise posture and training intensity of dumbbell lifting? Some relat

1. Chest 1. Flat bench press: mainly train the thickness of the pectoralis major muscle and the chest groove. Action:

Hold the dumbbells on the bench with both hands on the shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2. Upward inclined press: mainly train the upper chest muscles. Action:

The essentials of the movement are the same as the bench press, except that the bench surface is adjusted to an angle of 30 to 40 degrees and reclined on it. 3. Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore. 4. Supine straight arm pull-up:

The best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles. Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast. 2. Shoulder 1, Push:

Mainly train the anterior, middle and posterior deltoid muscles. Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

Mainly train the deltoid muscle bundle. Action: Hold the dumbbell in both hands in front of the legs, lean forward slightly, bend the elbows slightly, lift the dumbbells to the sides to shoulder height, so that the deltoid muscle is in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control.

It can also be done with one arm and rotated between two arms. 3. Leaning over and raising sideways: mainly practice the posterior deltoid muscle.

Movement: Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control slowly reset. 4. Shrug:

Mainly trapezius muscles. Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.

3. Back 1. Leaning over and rowing with both arms: mainly train the latissimus dorsi.

Categories: Sports Sport >> Fitness.

Analysis: Side-to-side lift.

Stand upright, holding a dumbbell in each hand, palms facing each other. Keep your arms slightly flexed and raise the dumbbells sideways to slightly above shoulder height. Stop for a moment, then slowly lower the restore.

Romanian deadlift.

Stand upright, push down a pair of dumbbells with your palms and hang them in front of your body. Lift your hips so that your weight falls back to your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your tibia. Restore to the starting position and repeat.

Dumbbell Flying Bird Lie on a flat bench with your feet on the ground. Push a pair of dumbbells on top of your chest, palms facing each other. Keeping your arms slightly flexed, slowly lower the dumbbells down the arc until your upper arms are equal to the ground. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Vertical stride Hold a pair of dumbbells hanging down your side. Stand facing the side of the bench, then step on your square leg and place your right foot on the bench. Push down with your right leg and bring your body onto the stool until your feet are flat on the stool.

Then step down with your left leg to return your body to the starting position. Then step up with your left leg and repeat, alternating with double retreats.

Double-sided dumbbell rowing hereditary sock attack.

Hold a pair of dumbbells with your palms down. Keep your knees slightly flexed, your back straight, and your waist bent down 90 degrees. Pull the dumbbell up on your abdomen and touch your abs with your palms turning upwards. Restore slowly, then repeat.

Shrug your shoulders Hold a pair of dumbbells, stand upright, try to make the shoulder crion shrug towards your ears, then lower, and repeat, without letting the shoulders rotate forward or backward.

Front lunge Hold a pair of dumbbells hanging down your side, stand upright, and look ahead. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Add back to the starting position, then switch to the right leg and repeat.

Supine French arm flexion and extension.

Lie on a flat bench with a pair of dumbbells in your palms facing each other and place them above your chest. Keeping your upper arm still, slowly lower the dumbbell to ear level. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Standing dumbbell curls.

Stand upright and hold a pair of dumbbells hanging down your side with your palms facing back. Bend your left arm upwards while rotating your wrist so that your palm is up at the end of the movement. Make a moment of peak contraction, then slowly lower down to restore while rotating your wrist so that the palm is back again.

When the left hand returns to its original starting position, the right hand begins to bend upwards.

Let's add points.

1. Choose the right weight before practicing dumbbells.

2. The purpose of the exercise is to increase muscle, and it is best to choose dumbbells with 65%-85% load. If the load that can be lifted at a time is 10 kg, you should choose dumbbells weighing 6 5 kg - 8 5 kg for exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, the interval time is too long or too short, and the effect will not be good.

3. The purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15 25 times or even more per group, and the interval between each group should be controlled at 1 2 minutes. If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.