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Anonymous users2024-02-07Monday : Target muscles Thoracic humeral 2 abdomen.
1: Push-ups 3*20 warm-up.
2: Dumbbell bench press 4*12
3: Dumbbell Flying Bird 3*8
4: Alternate curl 4*12
5: Concentrated curl (also known as mind curl) 4*8
6: Sit-ups.
7:2 from the head.
Tuesday: Target muscles: legs, shoulders, trapezius, abdomen.
1: Dumbbell squat 4*15
2: Lungstep Squat 3*8
3: Dumbbell press 4*12
4: Raise 4*15 dumbbells in front of you
5: Dumbbell side lift 4*15
6: Horizontal side lift 4*15
7. Dumbbell calf raises: 4*20
4 5 6 items Choose 2 at a time.
8: Calf stool: sit-ups 4*20 (put the legs on the stool and the person lies on the ground) This effect is better1
9: Sit-ups 4*20
Wednesday: Target muscles dorsal humeral three abdomen.
1: Pitch row 4*12
2: Dumbbell one-arm rowing 4*12
3: Dumbbell curl 1*25 (light weight warm-up arm).
4: Arm flexion (4*8) at the back of the neck
5: Pitch arm flexion (4*15) light weight.
6: Narrow push-ups (4*12) - 2 hands less than shoulder width 7: Sit-ups.
8:2 from the head.
Thursday: Same Monday.
Friday: Closed.
Saturday: Intensive Training (Putting opposing muscles together) 1: Push-ups 2x20 Warm-up.
2: Bench press + pitch row (no rest in between) 4 * (12 + 12) The first 12 is only bench press The second refers to the pitch row!
3: Flying bird + one-armed rowing 3* (12+12).
4: Dumbbell curl + back of the neck arm flexion 4*(12+12)5: concentrated curl + prone arm flexion 4*(8+15).
6: Calf stool sit-ups 4*20
Sunday : Same Tuesday Leg and shoulder training Replica ··
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Anonymous users2024-02-06I can't teach you, there are too many words written down, and you don't necessarily understand, it is recommended that you go to the book city to take a look, there are dumbbell fitness textbooks, and there are also ** on it.
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Anonymous users2024-02-051. Bench press: Lie on the stool, put the dumbbell on the shoulder, then push the dumbbell up with the palm of your hand facing up until the arm is straight, and then push the dumbbell up and down in an arc, the arc is not too large, until the pectoralis major muscle has been fully exercised, and then slowly put it down, not too fast.
2. Hold the dumbbells with both hands, raise them above your head, then back to your head, and then back to your chest, and so on. This exercise is very simple, not too violent, just soft, mainly to make your shoulders and back lines more rounded.
3. Action process. For example, in the starting position, hold the dumbbell in each hand until it is at eye level. When the dumbbell falls, repeat with your elbows slightly bent until you are raised to head level. Then slowly lower it to the starting position.
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Anonymous users2024-02-04There are many uses of dumbbells, straight raises, curls, cross raises, cross curls, and many more.
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Anonymous users2024-02-03For many people who want to work out but don't have the time to go to the gym, dumbbells are a must-have fitness equipment at home. Especially for girls, dumbbells are the first choice for shaping up. The right choice is a dumbbell with a load of 65%-85%, and the so-called load refers to the maximum weight that can be lifted.
Dumbbells can not only exercise the arms, if the movement is correct, dumbbells also have a significant effect on the muscles of the waist, abdomen and back. Let's go and move together!
Dumbbell workout** – chest muscles.
Action. 1. Flat dumbbell chest push.
Action. Second, the upward incline dumbbell flying bird.
Action. 3. Push-ups with bells.
Action. Fourth, incline dumbbell bench press.
Action. 5. Down-incline dumbbell bench press.
Dumbbell workout** – shoulder muscles.
Action. 1. Seated dumbbell shoulder push.
Action. Second, lean over the dumbbell bird.
Action. 3. Upright dumbbell side lift.
Action. Fourth, the upright dumbbell chest pull.
Action. 5. Stand upright dumbbell and shrug your shoulders.
Dumbbell Exercises** – Back Muscles.
Action. 1. Pull-ups.
Action. Second, dumbbell deadlift.
Action. 3. Lean over and row with dumbbells.
Action. Fourth, one-armed dumbbell rowing.
Dumbbell workout** – arm muscles.
Action. 1. Arm dumbbell curl.
Action. Second, the parallel bars arm flexion and extension.
Action. 3. Flexion and extension of the dumbbell arm.
Action. Fourth, kneeling one-arm dumbbell arm flexion and extension.
Action. 5. Seated dumbbell curls.
Dumbbell workout** – leg muscles.
Action. 1. Prone weight-bearing leg curls.
Action. 2. Sitting weight-bearing leg flexion and extension.
Action. 3. Weight-bearing dumbbell lunge squat.
Action. Fourth, weighted dumbbell squats.
Action. 5. Weight-bearing dumbbell calf raises.
Dumbbell workout** – Abdominal muscles.
Action. 1. Lateral flexion of the upright dumbbell body.
Action. 2. Fixed-leg sit-ups.
Action. 3. Lean supine leg press.
Dumbbells can exercise the muscles of the upper limbs, waist and abdomen. For example, holding dumbbells with both hands at the back of the neck when doing sit-ups can increase the load on the abdominal muscles. Holding dumbbells to do lateral flexion or rotation exercises can exercise the internal and external oblique muscles; How to become a fitness trainer with dumbbells in hand, I hope it can help you!
Life is endless, fitness is not endless!
Push-ups, pull-ups, squats, sit-ups, practice one part a day, do 5-6 sets of each movement, exhaustion in each group, rest for 1-2 minutes between sets, jog once a week, 40 minutes each time, about 3 months, and it will be effective. The muscles of the whole body have to be exercised.
Eat more wheat products, you can do without equipment, if you want to look burly, it is best to do push-ups, start to do 20, 3 groups, it is best to reach 5 groups after a month, it is best to have arm strength equipment, you can train chest muscles, eat more, 178cm, in fact, the weight should be more than 70kg, but at least to 65, the most important insistence, muscles, a little lazy for a month to practice in vain.
1) Aerobic training variable speed long-distance running: 6000 meters - 8000 meters, 30-45 minutes, using fast and slow alternating methods, insist on it every day! (2) Anaerobic training (strength training) ps: >>>More
Whether there are dumbbells or not has nothing to do with whether you can build muscles. As long as you want to do it, just do push-ups, you can also do it, and it will be very good.