What kind of equipment is it used to hold the bell? What are the benefits of sitting dumbbell liftin

Lifting dumbbells has nothing to do with standing and sitting, the key is to take advantage of the benefits of dumbbell exercise.

Benefits of lifting dumbbells:

1. Long-term insistence on practicing dumbbells can modify muscle lines and increase muscle endurance.

2. It can exercise the muscles of the upper limbs and the muscles of the 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; Straight arm raises, side raises, etc., with dumbbells in hand, can work the shoulder and chest muscles.

3. It can exercise the muscles of the lower limbs. Such as holding dumbbells to squat on one foot, squat and jump on both feet, etc.

Don't train muscles during the long period, it will have an impact, and general exercise is OK.

It's okay to start running after the gym and do not grow tall.

Lifting dumbbells will not be, and lifting and squatting with weights will not grow tall.

If you lift dumbbells, it's better to stand.

Personally, I think it's better to sit and lift, hehe, I've been practicing dumbbells these days, in fact, this kind of exercise is expensive to insist, January and February are not very effective, and it takes a long time to reveal!!

Benefits of lifting dumbbells:Dumbbells, one of the simplest and most affordable fitness machines. Practice dumbbells, regardless of the venue, and easy to learn.

Through dumbbell exercises, you can get a pair of toned and strong arms, and you can avoid occupational diseases such as weakness in limbs, sore shoulders, and joint pain.

Dumbbells don't require much from the sports field and weather, you can work out at home, and the gym membership fee can buy the basic equipment for a better physique: a flat bench, dumbbell bars, dumbbell plates with any weight, and you have turned your home into a power room. Exercising at home also means you don't have to queue up for a piece of equipment anymore.

Sticking to long-term dumbbell exercises can modify muscle lines and increase muscular endurance. Regular weight-heavy dumbbell exercises can make muscles stronger, strengthen muscle fibers, and increase muscle.

Depending on what your posture is, the main thing is that the wide shoulders play an obvious role.

Stand upright with 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 birds. Lie on a flat bench with your feet on the floor. 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.

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

Front lunges 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.

Do so.

Look at me. Such.

Yes, that's all!

Prevents sweating and calluses, which are not necessary.

You don't have to bring it, it's just a protective measure.

There are, for better, exercise certain parts of the body.

For example, exercising shoulders, standing, and exerting force to maintain body balance, other muscles in the body, too much participation in exercise, will affect the effect. So, sit and exercise your shoulders.

Fitness 1, the better the month transfer 1, to put it bluntly, do the movements, try not to, let too much muscle 1, participate in the exercise 1

Standing will be a little better, so that it is easier to move the muscles; Lying down can train your pectoral muscles.

Sitting, whether sitting or standing, the force on the arms is the same. Sitting is a better way to focus on your arms.

Thank you for the trouble to adopt!

Both standing and sitting postures have their own benefits, the key is to move the dumbbells standardly, and regulate the breathing to achieve good results.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; There are also more fruits and vegetables to eat, eat less and eat more often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10 dismantling slides) and 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Abdominal muscles are exhausted or 15 to 25 per set. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

8 sets of lumbar abdominal muscles per day, 8 to 10 sets of arm strength per day.

You can do it together, you can do it separately without any fitness foundation, for example, do 10 push-ups, rest for 30 seconds, lift 5 dumbbells, rest for 30 seconds, and of course, how many seconds you rest and how many you do is up to you. If you have a good fitness foundation, you can consider doing it together It is a great help to increase strength and endurance, of course, it depends on your fitness habits The number of breaks and the number of sets to do are decided by yourself Everyone's physical condition is different Good luck!

a. Due to the weightlessness state, the dumbbell can be easily lifted with a small force in the spaceship, and the dumbbell cannot be used to exercise the body, so the dumbbell cannot be used to exercise the body;

b. When in a weightless state, there is no pressure on the treadmill, and there is no friction between the person and the treadmill, so it is impossible to run on the treadmill, so the treadmill cannot be used for exercise;

c. The spring tensioner is not affected by gravity, and in the weightless state is the same as on the ground, it takes a larger force to pull the spring tensioner, and the spring tensioner can exercise the body, so the spring tensioner can be used to exercise the body;

d. Due to being in a weightless state, the barbell can be easily lifted with a small force in the spaceship, and the lifting of the barbell cannot play the role of exercising, so the barbell cannot be used to exercise the body

Therefore, C