Find the movement sequence of dumbbell fitness, and the essentials of dumbbell movement

There are many ways to exercise dumbbell fitness.

You're asking too generally.

1. Lean over and row with both arms

This movement focuses on the latissimus dorsi. Lean over and bend your knees slightly, hold a dumbbell in each hand (palms facing or up), hang down in front of and below your body, lift the dumbbell with the contraction of the latissimus dorsi to the elbow and shoulder height or slightly above the shoulder, pause for a while (chest up, shoulder expansion back) for a while, and then use the tension of the latissimus dorsi muscle to control the dumbbell to slowly reduce.

2. Action essentials

Keep your back straight, lean forward as far as possible and parallel to the ground, and lift the dumbbells with the strength of your latissimus dorsi muscles. It is recommended to do 4-5 sets each time, 8-12 pieces per group, the weight of the first group is slightly lighter, and the weight of the next few sets is controlled to do the 12th exhaustion, and the rest between groups is about a minute. Inhale as you lift up, lower and exhale.

3. The key to action

The upper body should not be lifted to avoid borrowing.

4. Lean over and row with one arm

This movement mainly exercises the outside of the back and lower back. Hold the dumbbell in one hand with the palm facing inward, and the other hand supports the same fixation as the knee on the same side to stabilize the body. (Shoulders should be flat,) fully contract the back muscles, lift the dumbbells to the waist position, pause for a while, and then fully stretch the back muscles, and slowly restore control.

5. Change to the other side after doing it

It is recommended to do 4-5 sets each time, 8-12 pieces per group, the weight of the first group is slightly lighter, and the weight of the next few sets is controlled to do the 12th exhaustion, and the rest between groups is about a minute. Inhale as you lift up, lower and exhale.

6. Straight-leg deadlift

This is the movement of the waist, this action mainly exercises the lower back, gluteus maximus, and biceps femoris, each hand holding the dumbbell hanging in advance, the feet are naturally open, shoulder-width apart, the legs are straight, the waist and back are straight, and the head is raised until the upper body is about parallel to the ground.

7. Then the lower back muscles contract

It is recommended to do 4-5 sets each time, 8-12 times per group, the weight of the first group is slightly lighter, and the weight of the next few groups is controlled to do about the 12th exhaustion, and the rest between groups is about a minute.

8. To maintain tension

Do not touch the ground with the dumbbells when leaning forward, and do not move too fast. And the most vulnerable to injury in the back muscles is the erector spinae, the erector spinae is the longest and largest muscle in the back muscles, in the grooves on both sides of the spine, do not hurt the erector spinae muscles when exercising.

The classic eight movements of dumbbells include dumbbell bench press, arm pull-up, dumbbell side raise, dumbbell elbow opening, reverse dumbbell, dumbbell shoulder retraction, half-lift dumbbell and half-lift dumbbell, dumbbell bench press requires lying on your back on the bench, holding the dumbbell with both hands and pushing up until straight, 10 reps per set, 2 3 sets in a row.

1. Dumbbell bench press

Lie on your back on the bench, put your feet flat on the ground, hold the dumbbells with both hands, keep your fists facing each other, push your arms up until they are straight, so that the center of gravity of the dumbbells is close to the shoulder joint, 10 reps per set, do 2 3 sets in a row.

2. Pull up the curved arm

Lie on your back on the bench, with your head slightly exposed at the end of the stool, your feet are wide apart from your shoulders, your chest is straightened and your abdomen is tucked, the dumbbells are placed vertically above, and your elbows are slowly lowered from your head until you reach the lowest point, stay for 2 seconds, repeat this action, 1 set of 10 times, do 3 or 4 sets in a row.

3. Dumbbell side lift

Hold the dumbbells with both hands, stretch your arms straight to the sides until they are parallel to the ground, and repeat this action after restoring, 1 set of 10 times, do 3 4 sets each time.

4. Open the elbow with dumbbells

Support one hand and the same leg on the bench, keep the body balanced, grab the dumbbell with the other hand, inhale while lifting the dumbbell to the plane close to the torso, the upper arm and the lower arm are at 90°, stay for 1 second, slowly put down, 1 set of 12 times, do 4 sets in a row.

5. Reverse dumbbells.

Stand with your legs upright, lean forward with your upper body, hold the dumbbells with your palms up, spread your arms to the sides, on a horizontal plane, lift and put down as a group, 1 set of 12 times, do 4 sets in a row.

6. Dumbbell shoulder retraction

Lean over and climb on the bench, hold a dumbbell in each hand, the upper arm and lower arm are at 90°, use force on the back, raise the position of 1 dumbbell, lift and fall for 1 set, 1 set of 10 times, do 5 sets a day.

7. Half-lift dumbbells

Do it on the stool, hold the dumbbell with one hand and hang it naturally, put the shoulders, shoulders and elbows close to the inner thigh on the same side, and hold the knee on the same side with the other hand, bend the dumbbell upward, and after reaching the highest point, you can stay for 2 seconds to hold the time, and slowly return to the original position, 1 set of 12 times, do 4 sets in a row.

8. The dumbbell bends over and bends the arm

Lean over and hold the dumbbell with one hand to keep the big arm still, the lower arm and the big arm are at 90 degrees, the other hand and the same leg kneel on the yoga mat, hold the dumbbell and bend it upward, stay for 2 seconds, 1 set of 10 times, 4 sets in a row.