There is only a pair of dumbbells at home, how to practice the back?

You can row with dumbbells, lean over, back straight, hold the dumbbells with one arm, and lift the dumbbells along the body, in the process of lifting, the shoulder blades retract backwards, and to descend, so that the back muscles contract sufficiently, and the upper body should be kept in a flat state.

If you have dumbbells at home, you can do dumbbell rowing, lean over and pull the dumbbells to the side of the abdomen, pay attention to the elbow lifting so that the elbow is close to the body is the force mode of the latissimus dorsi, but you don't have to turn your body sideways to drive the dumbbells.

I have dumbbells at home, but if I want to train my back, I can do pull-ups. Or do dumbbell birding, dumbbell bench press. Dumbbell side raise.

You can do either a bench press or a flat press, or you can do push-ups and cat stretches with dumbbells.

Action. 1. Lean over and row with dumbbells.

There are a variety of positions for the bent dumbbell row, standing bent dumbbell row, kneeling one-arm leaning dumbbell row, and standing one-arm leaning dumbbell row.

Action. Second, the dumbbell straight arm pull-up.

The dumbbell straight arm pull-up is an action that mobilizes multiple upper body muscles, known as the squat action of the upper body, but do not overload it, it is easy to injure the rotator cuff muscles.

11.Stand on the side of the bench and support your palms and knees close to the bench on the bench, so that your upper body will be parallel to the ground.

2.Hold the dumbbell with your other hand straight.

3.Keep the back of the slippery slippery still and raise the dumbbells to the waist with your elbows bent.

4.Lower the dumbbell and return to the starting position, repeat a few times and then switch sides.

21.At first, adjust the chair to a level or slight incline, lie down facing the bench, and hold the dumbbells with both hands outstretched.

2.Lift dumbbells to chest height, 3Put down the dumbbell and start again after returning to the starting position.

31.Stand up straight with your knees slightly bent and your feet shoulder-width apart.

2.Hold the dumbbell close to the front of your body and lift the dumbbell to chin level.

3.Hold for two seconds, then lower down and start again when you return to the starting position.

41.Stand up straight with your knees slightly bent and your feet shoulder-width apart.

2.Stretch your arms out, do a shrug motion, and when your shoulders reach a high point, hold for three seconds.

3.Relax your shoulders and return to the starting position and start again.

4.When shrugging, keep your shoulders straight up and down, don't rotate them back.

The 6 best movements for dumbbell back training are as follows:

1. Dumbbells can be pressed on the shoulders in a sitting and standing position, with the legs apart and the torso kept straight. Hold a dumbbell in each hand, palms forward, elbows bent at 90 degrees. Lift the dumbbell to the top of your head and control the dumbbell to slowly return to its original position.

2. Dumbbells are rowed upright, legs are hip-width apart, torso is kept straight, hold a dumbbell in each hand, hang the dumbbell in front of your thighs, and your palms are facing back. Bend and raise the elbows to the sides, and pull the dumbbell stove Sakura upright to shoulder height, noting that the elbow is slightly higher than the dumbbell.

3. Bend over the dumbbell with one arm bent and extended, the left hand is supported on the edge of the bench or hard bed, the left knee is kneeling on the bench surface, the right leg is slightly bent to support the body, the upper body is parallel to the ground, the right hand holds a dumbbell, the upper arm is attached to the side of the body, and the forearm hangs naturally. Keeping your upper arms still, slowly straighten your elbows so that the dumbbells rise behind your body. Then slowly return the dumbbells to their initial position.

Long-term workout benefits:

1. It can modify muscle lines, increase muscle endurance, and often do dumbbell exercises with large weights, which can make muscles firm, strengthen muscle fibers, and increase muscle strength.

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 sensitive bam raises and lateral raises with dumbbells in hand can exercise the shoulder and chest muscles.