How to do dumbbell deadlift movements, and ask for a fitness plan

The standard movements for dumbbell deadlifts are as follows:

1. Hold a dumbbell in one hand, or a deadlift in both hands, and stand with your toes facing straight forward or a small outer eight (no more than 15 degrees), with a slightly wider distance than your shoulders.

2. Keep your back straight, bend your knees and hips, and pull the dumbbells up from the ground. Leakage.

3. Pull the dumbbell to the highest point, and keep the legs slightly bent at this time, not completely straight.

4. Slowly lower the barbell.

Dumbbells, also known as dumbbells, are an aid to weight lifting and fitness exercises. Smaller than a barbell. The weight of light dumbbells is pounds (1 pound = kilogram) and so on. The weight of heavy dumbbells is kilograms, etc. Because there is no sound during the practice, it is named dumbbell.

It is used for muscle strength training, muscle recuperation and widening movement training. Patients with low muscle strength due to motor paralysis, pain, long-term inactivity, etc., can use the weight of the dumbbell to resist resistance and exercise muscle strength by holding dumbbells. Dumbbells train a single muscle; If you increase weight, you need the coordination of multiple muscles, and it can also be used as a muscle compound exercise.

Dumbbell deadlift precautions

1. During the whole exercise, the back should be kept straight and not arched.

2. When the dumbbell is lowered, the buttocks should also be moved back slowly to ensure that the dumbbell is close to the body throughout the exercise.

3. When the dumbbell is placed below the knee, the hips sink slightly, the knee joint is slightly forward, and the calf is slightly forward, but the knee joint cannot exceed the toes.

The dumbbell deadlift is a very effective workout that can help the trainer work multiple muscle groups. If you want to know which muscles to work in dumbbell deadlifts, dumbbell deadlifts**, then take a look at the following.

Dumbbell deadlifts are designed to strengthen the quadriceps, the back of the legs, and the upper back muscles to build strength and shape the body. Specifically, this exercise can effectively work multiple parts such as the glutes maximus, leg biceps, trapezius, deltoids, latissimus dorsi, and lower back. Dumbbell deadlifts can also help improve flexibility and balance, which can be useful in preventing sports injuries.

There are some details that need to be paid attention to when doing dumbbell deadlifts. The first thing to do is to choose a weight and posture that suits you to avoid injury due to overload or incorrect posture. When doing dumbbell deadlifts, you need to concentrate, keep your breathing open, and control your range and speed of motion to avoid injury due to excessive force or improper posture.

If you want to work out with dumbbell deadlifts, it is recommended that you do it on a flat surface and avoid doing it on a suspended or non-flat surface. Before exercising, you should do enough warm-up exercises to avoid muscle strain. Proper stretching and relaxation should also be done after a workout to help restore muscle elasticity and relieve exercise fatigue.

The dumbbell deadlift is a very well-rounded, effective, and safe workout that can help the trainer work multiple muscle groups and is great for both physical fitness and body shape. If you want to try this sport, take note of the above tips to ensure a safe and orderly process. It's also important to choose a good hand cream, and I recommend using the Moisturizer, which is effective in moisturizing and repairing dry hands** and has a very good reputation.

Training program: Monday:

Pectoralis major. Incline Barbell Bench Press 3x8 12

Barbell Dumbbell Flat Bench Press * 4x8 12

Up-slope flying birds** 3x12 15

Tensioner clamp chest 3 4x15 12

Note: *If a barbell is used, the last group uses a power booster belt.

In the last few bird movements of each set, 2 seconds are spent opening and 5 seconds are contracting.

Tuesday: 1 quadriceps.

Squat Smith Machine Squat * 4 5x8 10

Single leg raise 4x8 10

Hack Squat 4x8 10

Leg raise 3x20

2 biceps femora.

Prone leg curl 4x20

Standing single-leg curl 4x8 10

Straight leg deadlift 4x8 10

3 shanks. Standing calf raise: Equipment: Donkey riding, calf raise, 3x exhaustion set.

Posterior and anterior neck squats, alternating weekly.

Wednesday: Back.

Wide-grip pull-ups 5 7x10 12

Barbell rowing 3x8 10

Deadplay 3x6 8

Anterior neck pulldown* 4x20

Seated rope rowing** 3x10

Dumbbell apparatus shrug 4x10 12

Alternate between wide and narrow grips, 10 reps of each grip.

The last group uses the decreasing method to exhaustion.

Thursday: Delt.

Seated dumbbell press 5x8 10

Dumbbell side raise*3 4x20+15+10+8+6 upper shoe prone bird 4x12

Flat front barbell lift 3 4x8 10

Pyramid weight gain training: 20 reps for 20 pound dumbbells, 15 reps for 25 lbs, 10 reps for 30 lbs, 8 reps for 35 lbs., 6 reps for 40 lbs.

Friday: 1 biceps.

Dumbbell alternate curl 5x10 12

Barbell diagonal curl 4x10

Upper shoe dumbbell curl 3x8 10

Barbell curl 3x30 (10 reps each for narrow, medium and wide).

2 triceps.

Rope press down*3 4x10+10+10

Dumbbell arm flexion and extension 3x10 12 in standing position

Dumbbell bend over arm flexion and extension 3x10

Parallel bars arm flexion and extension 3x10

3 Forearm. Dumbbell wrist curl 2 3x10 12

Add weight for each set of 30 reps, such as 10 reps with 150 pounds, immediately increase to 160 pounds for 10 reps, and then increase to 170 pounds for 10 reps.

Search for dumbbell workouts on the Internet yourself, and there are many, many more.

10-20 minutes a day to exercise? Too little time!

At least half an hour! It takes a few minutes to stretch your arms and legs to prepare for the event!

You're so stingy with your time to exercise, and you're in a hurry to play games?!

Remember, an extra hour of exercise at a young age can last you a lifetime! If you have a poor physique, you will regret it after you get married, hehe. A lot of men regret it and just don't say it.