Practice dumbbell posture, dumbbell movement essentials

Hinders growth in height. Professional athletes are really pitiful, they could grow to 2.2 meters, but they can only grow to 1.8 meters. Hehe, kidding, science has not been able to confirm that fitness will hinder physical growth, but there are studies that can promote physical development, as for hindering growth, most of it is because I feel that putting dozens of kilograms of things on my body will suppress physical development.

Professional bodybuilders, who have been practicing since they were eleven or twelve years old, have grown to 1.9 meters. Have you ever heard of seedlings being promoted? It is to use external forces to inhibit growth, but it can often make it develop better.

As for curls, sitting can isolate the biceps brachii better than standing, you can try, standing can lift more weight than sitting, because standing to do, the muscle groups of the upper body will unconsciously help the action to complete, so sitting is better than standing, and the effect of leaning back on the slope will be better, or when standing, lean your back against the wall, stretch your feet forward 15 to 40 cm, and lower your arms naturally before doing curls, so that the effect is better.

As for the weight, this is not fixed, Wade Fitness has a pyramid method, that is, the weight from heavy to light to heavy, or from light to heavy to light, but each group must be exhausted. If you're trying to increase muscle latitude, limit the number of reps to 8-12 reps per set, and exhaust each set.

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.

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. Dumbbell shoulder press, target parts: shoulder, upper chest:

You can sit or stand with your legs apart and your torso straight. Hold a dumbbell in each hand, palms forward, elbows bent at 90 degrees. Lift the dumbbells above your head with force. Control the dumbbell to slowly return to its original position.

Exercise effect: A man's shoulders should be wide enough to carry responsibility and show momentum. The width of the shoulder depends on the volume of the skeleton and the shoulder deltoid, which is difficult to change due to genetics, but we can exercise the shoulder deltoid.

The shoulder press mainly trains the shoulder deltoid, assists in exercising the upper trapezius and upper pectorals, and if you are worried about your thinness, practice this movement more. In order to achieve better results, you can also add dumbbell front raises, side raises, and bent side raises.

2. Dumbbell upright rowing, target part: shoulder:

Stand with your legs hip-width apart, keep your torso straight, hold a dumbbell in each hand, and hang the dumbbell in front of your thighs with your palms facing back. Bend and lift your elbows up to the sides and lift the dumbbells upright to shoulder height, noting that your elbows are slightly higher than the dumbbells. Leave on for a few seconds, then slowly lower the dumbbell to its initial position.

Exercise effect: This is also a classic movement for exercising the shoulder, mainly training the shoulder deltoid muscle, supplemented by the upper trapezius muscle, especially to strengthen the rotator cuff muscle group.

The rotator cuff muscles are composed of tendons of four muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis muscles, which tightly surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Hehe, even different muscle groups. There are different ways to exercise. There is no fixed correct posture, for example, if you use a dumbbell to exert force, you will work the corresponding muscles. As long as you have been active before, you can exercise.

The average beginner is associated with the biceps brachii. I'll send a **, you look at it, you know the normal posture.

There are several exercises for dumbbells, and each posture is different, such as dumbbell curls: first, the movement should be slow and cannot be borrowed; 2. The weight is appropriate, five or six groups are practiced each time, and each group is practiced 12 pieces; 3. Practice each movement every other day.

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. For example, 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.

Let me give you some dumbbell movements. You can also work out at home.

Basically, these are the following actions:

1. Arm exercises:

1. Dumbbell alternate curls.

2. Dumbbell rowing.

3. Dumbbell concentrated curl.

4. Dumbbell hammer curl.

5. Flexion and extension of the hind arm of the dumbbell neck.

6. Reverse grip wrist curl.

2. Chest exercises:

1. Dumbbell bench press.

2. Flying birds on their backs.

3. Supine flexion arm pull-up.

3. Practice back movements:

1. One-armed dumbbell rowing.

2. Shrug your shoulders with weight.

Basically, that's all the dumbbells do.

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: Dumbbell bench press 4 sets.

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.

Abs 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.

Abs day three.

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

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

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

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

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

Hold the dumbbells up and down and you're good to go.

Dumbbell workout** – chest musclesAction.

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 musclesAction.

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 MusclesAction.

1. Pull-ups.

Action. Second, dumbbell deadlift.

Action. 3. Lean over and row with dumbbells.

Action. Fourth, one-armed dumbbell rowing.

Dumbbell workout** – arm musclesAction.

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 musclesAction.

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 musclesAction.

1. Lateral flexion of the upright dumbbell body.

Action. 2. Fixed-leg sit-ups.

Action. 3. Lean supine leg press.

Dumbbells are fitness artifacts, there is no doubt about this. However, when you have a pair of dumbbells and use them to work out, you need a set of dumbbell exercises** to guide you. The following is an introduction to the exercise method of dumbbells, welcome to read!

Dumbbell exercise method** Dumbbell exercise method is a set of fitness methods completed with dumbbell equipment, which is mainly composed of three parts: basic exercise principles, dumbbell movements**, and exercise methods. It can achieve the purpose of gaining muscle for thin people, fat loss and shaping for fat people, and the exercise methods of dumbbells are different for different fitness stages and fitness purposes.

How it works:

01 Back Muscle Training:

Pull-ups, dumbbell deadlifts, lean-over dumbbell rows, one-arm dumbbell rows.

02 Arm Muscle Exercises:

Arm dumbbell curls, parallel bar arm curls, reclining dumbbell arm curls, kneeling one-arm dumbbell arm curls, seated dumbbell curls.

03 Leg Muscle Exercise:

Prone weighted leg curls, seated weighted leg curls, weighted dumbbell squats, weighted dumbbell calf raises.

04 Dumbbell Abdominal Muscle Workout:

Upright dumbbell body side flexion, fixed-leg sit-ups, lean-up supine leg raises.

Dumbbell FAQs

Question 1: I feel pain in my lower back and shoulders after exercising, should I stop practicing?

A: When you first start practicing, it's normal to have sore muscles. However, if the dumbbell is not held correctly, it may injure the tendons and ligaments, or injure the joints due to the wrong posture, so be sure to stop practicing and get checked by a doctor.

Wait for the doctor to confirm that there is no problem before exercising, or you can go to the gym and receive guidance from a professional.

Question 2: Because it is a muscle exercise, I am worried that the muscles are too developed

Answer: Many women will worry that long-term practice of dumbbells will deform their body and have muscles, in fact, it doesn't matter, dumbbell exercises only have 15 minutes of practice time, the exercise intensity is very low, there is no need to worry at all, so even if you practice every day, it will not let you grow muscle mass.

There is only 15 minutes of practice time for dumbbell exercises.

Question 3: Is it important to practice the speed of dumbbell exercises?

Yes, when we practice dumbbells, mastering the speed of dumbbell exercises is key, but this is easy to overlook. Maintain a slow pace to achieve the purpose of the exercise, and the practice of one movement is limited to 2-3 seconds.

If you practice for a longer time, you can keep it up for a little longer.

Question 4: How can I improve the speed of **?

Before training dumbbell exercises, do warm-up exercises, and after doing dumbbell exercises, do other exercises, such as: jogging, cycling, walking, swimming, etc.