Is it right for my little brother to practice dumbbells like this, and the correct way to practice d

Practice dumbbell methods.

The first pose: 1. Open your legs and shoulder width, stand up straight, hold a dumbbell in each hand, put your hands vertically on both sides of your body, raise your head and chest, and tighten your abdomen.

2. Bend your knees slightly, lean your upper body and hands slightly forward, keep your buttocks tight, stretch your arms vertically downward, and inhale to close your abdomen.

3. Press down your waist to hip height, straighten your hands vertically downward, lift your waist and head upwards, and look straight ahead.

4. Keep your hands straight down, slowly lift your upper body up, and tighten your hips with your waist slightly forward.

5. Slowly stand up straight, slowly stretch your hands down to the sides of your body, and return to your original position.

The second pose: 1. Open your legs and shoulder width, stand up straight, hold a dumbbell in each hand, put your hands vertically on your sides, raise your head and chest, and look straight ahead.

2. Press down on your waist to hip height, straighten your hands vertically downward, lift your waist and head upwards, and look straight ahead.

3. Keep still and still, bend your elbows with both hands to lift the dumbbells to the position on both sides of your waist, and clamp your back hard.

4. Keep your hands straight down, keep your body still, return to the posture of the second step, and tighten your waist and abdomen.

5. Slowly stand up straight, slowly stretch your hands down to the sides of your body, and return to your original position.

Your contact was comprehensive and good, 2Dumbbells front flat lift 3 dumbbells bend over the bird 4Dumbbell side raises 5 dumbbell hammer lifts 6 dumbbell curls These movements are good movements to connect 2 heads and shoulders, insist, you can now increase the weight of the contact, you can add another key dumbbell, two dumbbells to practice together, and at the same time you can also increase the number of groups and times of practice, haha insist.

Here's how to practice dumbbell novices:

Standard dumbbell curl movements: Bring your feet together, tighten the core of your abdomen, and sink your shoulders back.

Dumbbell curls are generally lifted alternately, with the dumbbell hanging down to the side of the body and the upper arm tightly dislodged against the side of the body. The elbow joint is the only moving joint. As you bend upwards hard, you can feel the swelling on the outside of your biceps.

Perform a 2-3 sec apical contraction and slowly return to the side of the body. The exercises can be repeated.

Alternating dumbbell curls reduce force borrowing and allow you to focus more on the target muscles. The dumbbell curl mainly works the biceps brachii, but also the forearm muscles, brachialis muscles, and the anterior deltoid muscles. When we do dumbbell curls, we must pay attention to maintaining the stability of the body, and we must not let the body shake unnecessarily, otherwise the force of our biceps may be very poor.

Dumbbell curl precautions:

During the process, the contraction of the male biceps muscle must be maintained, and only the arm of the money arm should be kept immobile after moving, and the breathing should be more even, exhaling when contracting, and inhaling when the action is restored. And in this process to find a good bench is also very important, if the bench is too high, or too low will affect the effect of the exercise, to find a bench that is more consistent with your height.

The effect of dumbbell curls is not something that can be seen at once, and we must go through long-term exercise and perseverance to be able to see a certain effect.

Exercise at most once every 2 days, as muscle growth takes time to recover. 4-5 sets each time, within 3 minutes of interval, slow down, 4 seconds up, 4 seconds down, this effect is the best. Theoretically, if you can do 15 standards, you can add some weight.

If your dumbbells are too light and there aren't many, then the reps can be increased per set.

First, choose the appropriate weight, too heavy or too light will not have any good effect; 10RM is more suitable.

Second, the process of exercising should be as slow as possible, and in the process, you should slowly experience the feeling of the chest muscles being pulled.

Third, nutrition, without good nutrition, you can't exercise any good muscles, of course, the same is true for pectoral muscles, which is why hydrolyzed whey protein powder is becoming more and more popular.

Fourth, exercise the whole body, don't just exercise the chest, because our body is a whole, and they all affect each other.

Fifth, persistence.

If you train your pectoral muscles, insist on doing 3 sets of sleep push 2-5 o'clock at noon or 8-10 o'clock at night every day, that is, you can push up dumbbells while sleeping, and you can eat two boiled eggs a day without eating yellow, generally a little feeling in a month, and travel in 3 months. Out of shape.

The most effective way to refine your pectoral muscles is by running, which is recognized by earthlings.

It is recommended for beginners not to practice dumbbells of more than 5kg at the heaviest, because if you do not have the foundation to practice dumbbells of more than 5kg, it is easy to get injured.

1. Before practicing dumbbells, you should choose the appropriate weight.

2. If the purpose of the exercise is to increase muscle, it is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted at a time is 10 kilograms, you should choose dumbbells weighing kilograms - kilograms for the exercise. When practicing, 5-8 groups a day, each group of 6-12 times, the speed of 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. If the purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15 25 times or more per group, and the interval between each group should be controlled at 1 2 minutes. If Li Dai feels that this kind of exercise is boring, he can cooperate with his favorite **exercises, or follow ** to do dumbbell aerobics.

Benefits of practicing dumbbells

Long-term insistence on practicing dumbbells can modify muscle lines and increase muscle endurance, and often doing heavy weight dumbbell exercises can make muscles firm, strengthen muscle fibers, and increase muscle strength.

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.

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.