How to use dumbbells

1. Recumbent press: mainly practice the thickness of pectoralis major and chest groove.

Action: Put two dumbbells on the bench, with the dumbbells on the shoulders and palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly restore. Tip: Push-up and drop are in an arc, so that pectoralis major can be fully contracted and fully extended.

2. Upward oblique press: mainly to train the chest muscles.

Action: The main point of action is the same as that of recumbent bench press, except that the stool surface is adjusted to an inclination angle of 3 ~ 4 degrees and reclined on it.

3. recumbent birds: mainly practice the middle groove of the chest.

Action: On the supine stool, two hands hold dumbbells, palms facing each other, and the two arms are naturally stretched out above the chest. The two arms bend their elbows slightly to lower the dumbbells to the lowest point in the arc on both sides, and the pectoral muscles are fully extended, and the pectoral muscles are forcibly contracted to lift the two arms to restore.

4. supine straight arm pull-up: the best action to expand the chest and practice pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool with your shoulders, with your feet on the ground. Hold one end of the dumbbell above your chest with both hands, and slowly put (lower) the dumbbell behind your head with your shoulders as the axis (feel the stretching of your chest muscles and chest). When it reaches the limit, lift the dumbbell to restore.

note: to prevent damage, the lowering process should not be too fast.

2. Shoulders

1. Push: Mainly practice the front, middle and back of deltoid muscle.

action: sitting posture, with two hands holding dumbbells at the side, elbows abduction, palms facing forward, push dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to restore according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or alternatively with one arm.

2. Side lift: mainly practicing the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height at both sides, make the deltoid muscle in the "peak contraction" position, stop for a while, and then slowly restore the control of the shoulder muscles. You can also do it with one arm and rotate with two arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold two dumbbells with palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control the slow reduction.

4. Shrugging: mainly practicing trapezius muscles.

Action: Hold two dumbbells at the side of your body, slightly bend your knees, slightly lean forward your upper body, fully lift your shoulders, try to touch the earlobe with the acromion, stop for a while, and then slowly control the reduction.

Third, the back

1. Bend over and row with your arms: mainly practice latissimus dorsi.

Action: Bend over and bend your knees slightly, hold the dumbbell in each hand and hang it down in front of your body. Pull the dumbbell up to the elbow and shoulder height or slightly

above the shoulder with the contraction force of latissimus dorsi, and then stop for a while. Then control the dumbbell to slowly restore with the tension force of latissimus dorsi. Note: when rowing, the latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and row with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly restore it in a controlled way (fully stretch the back muscles), and then change one side to the other when you are finished.

3. straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold dumbbells in both hands and hang them in front of your body, with your feet naturally open, shoulder width apart, straight legs, straight back, body bent forward and head raised until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when the body bends forward. You should not move too fast.

Fourth, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

action: sitting (or standing), with dumbbells hanging by your side with your hands, palms facing each other, and elbows leaning against your sides. Take the elbow joint as the fulcrum, bend upward, and at the same time, rotate the forearm outward with the palm facing upward, lift it to the highest point to tighten the biceps brachii, stop for a while, and then control the reduction. Do it in rotation.

2. Mind bending: mainly practice biceps muscle peak.

action: standing, the upper body naturally bends forward, one hand holding a dumbbell hangs in front of the body, and the upper arm leans against the ipsilateral knee or leg. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly restores.

3. Side bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), with dumbbells hanging by your side with palms facing each other, your upper arm close to your side, and your elbow joint as the fulcrum. Bend upward to the highest point, stop for a while, and then slowly restore. Tip: Both arms can be done at the same time or alternately.

V. Triceps brachii

1. Flexion and extension of the back of the neck: mainly practicing triceps brachii.

action: sitting (or standing), holding one end of dumbbell in both hands at the back of neck, palms facing forward, upper arm fixed, elbow as the fulcrum to do arm flexion and extension. Tip: Both arms can be done at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, open your feet in a lunge, with one hand supporting your front legs and knees to stabilize your body, and the other holding a dumbbell with your upper arm close to your body. The triceps brachii forcibly extends its arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, stops for a while, and then slowly restores.

VI. Legs

1. Squat: Mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell at your side with both hands, or place the dumbbell slightly above your shoulders, and control it stably. The feet are naturally opened about shoulder width, and the feet are slightly splayed, chest out, and waist and back are tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to restore.

2. lunge squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and the knees of your hind legs are almost close to the ground, forming an arrow squat. After one leg completes the specified number of times, change to the other leg to do it.

3. prone leg bending: mainly practicing biceps femoris.

Action: On the prone bench, put dumbbells on your feet or tie dumbbells to your ankles, with your calves suspended, your hands holding the bench end and your legs straight. Then, the biceps femoris exerts force to bend the calf, to the highest point, so that the biceps femoris is in the "peak contraction" position, stops for a while, and slowly restores with the tension of the biceps femoris.

VII. Legs

Standing one-legged lift heel: Mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other hand, stand on the pedal with the forefoot of one foot, lower the heel to the lowest point as far as possible, and lift the calf with the other leg bent. The calf muscles contract hard, lift the heel to the highest point, stop for a while, and then slowly restore. Do your legs alternately.

Practice dumbbells, lift them quickly and release them slowly

Dumbbells are common strength exercise equipment for many fitness enthusiasts. However, after practicing dumbbells for a while, many people feel that they have neither increased their strength nor become fit, so they are disheartened and dumbbells are shelved. In fact, dumbbell fitness is very knowledgeable.

On April 4th, Kevin Walter, an American fitness expert, wrote in the Los Angeles Times that dumbbells should be lifted quickly and lowered slowly.

Kevin pointed out that we use dumbbells to exercise our arm strength. The usual practice is to slowly lift the dumbbells from the sides of our body, and then let them fall naturally under the action of gravity, which means that an action round is over. But in fact, this exercise method can only make the shoulders stressed during the lifting of dumbbells, while during the falling of dumbbells, the shoulders are completely relaxed and no exercise can be obtained. If you lift it quickly and lower it slowly, your arms will not only overcome the gravity when the dumbbell rises, but also play a supporting role in gradually stabilizing the weight during its fall, so it will inevitably get twice the result with half the effort. Kevin put forward his own exercise suggestions to everyone: first, hold the dumbbells with both hands, put them on both sides of the body, palm to side, and stand upright with your legs together. Then take a step back with one leg and stand firm in a lunge. Inhale, hold out your chest and abdomen at the same time, then exhale, and slowly raise your arms from both sides of your body until they are shoulder-height, then pause, and make sure that your elbows are slightly bent after your arms are at the same height. Inhale, then slowly lower your arms and bring the dumbbells back to your sides. Repeat this action 8-12 times after a pause. ▲

Talk about dumbbell bench press in detail

Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most of the trainers mainly use barbell bench press-it is indeed the best action to train the upper body, and it is very effective for 8% of the trainers. What about 2%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after a period of barbell bench press, and you will feel different.

starting position: lie on your back on a flat bench with your feet flat on the ground. Bend your elbows, hold the dumbbell, with fists and eyes facing each other, palms facing the leg, and the axis of the dumbbell is located 1 cm above the nipple (in the middle of the pectoral muscle), against the chest.

action process: push up, retract your elbows, and clamp your chest while clamping your elbows. The dumbbell moves upward and slightly leans forward, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, as this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, make the two straight arms open to both sides, the two arms bend slowly, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Repeat.

breathing method: inhale when lifting and exhale when falling. (Breathing method: Exhale when lifting and inhale when falling. )

Key exercise areas: pectoralis major, deltoid and triceps brachii.

Key points of training:

1. Don't arch your back and hips or hold your breath, which will make your muscles out of control, which is dangerous.

2. While practicing pectoralis major, we should strengthen the upper arm triceps exercise. Without a developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop a developed pectoralis major.

3. At the beginning, the axis of dumbbell should be placed 1cm above nipple (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.

4. Be sure to spread your elbows. When doing bench press, your arms are spread out at your side, so you can basically complete the action only by using your chest muscles. The pectoralis major should be exercised at wide intervals, and the deltoid major should be exercised at narrow intervals.

5. The effect of chest muscle exercise is not ideal. You can try up-leaning press, lie on a sloping board with a certain inclination (about 2-25 degrees), and then practice with barbells or dumbbells of the same weight. You will soon see new effects by giving muscles a new stimulus from another angle.

Number and times of groups:

1. Reach the limit number of times within the range of 6-8 times. More than 8 times, other parts of the body will enter aerobic exercise state; If it is less than 6 times, it means that the auxiliary muscle has participated in the exercise, but the main muscle is not completely tired.

2. Multi-group number: No matter which body part, you must practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you won't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only achieve more than 2 groups, but also achieve the limit number of times in each group. Don't count the warm-up groups when counting the number of groups, although they are necessary.

3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain breakthrough growth of muscles.

A key exercise site: upper part of pectoralis major, followed by deltoid toe and triceps brachii.

B. Starting position: supine on a bench with an upward inclination angle of 35-45 degrees.

C. action process: the dumbbell is held with both arms straight at the upper part of the shoulder. Inhale when lowering it above the chest (near the clavicle). When you descend to the lowest place, do push-up and exhale when you push-up.

D. Training points: During the training process, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

dumbbell bench lift

starting position: lie on your back on a flat bench with your feet flat on the ground. Bend your elbows, hold the dumbbell, with fists and eyes facing each other, palms facing the leg, and the axis of the dumbbell is located 1 cm above the nipple (in the middle of the pectoral muscle), against the chest. Push up, tuck your elbows in, and pinch your chest while pinching your elbows. The dumbbell moves upward and slightly leans forward, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. When it drops to the lowest point, it is pushed.

breathing method: exhale when lifting and inhale when falling.

Standing lift heel

In the starting position, put the barbell on the back of the neck and shoulders, open your feet, buckle your toes slightly inward or outward, stand on the mat with your feet exposed. During the movement, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius is completely tightened. Hold still for a second, put down your heels and restore. Do it again and again.

breathing method: inhale when lifting the heel, and exhale when putting it down.

Important points: Keep the center of gravity stable when the heel is lifted and lowered, and keep the forehead ahead when the body is on tiptoe. When descending, make the heel lower than the mat surface.

vertical leg bending

the starting posture is to stand on a high wooden block or a low stool, with one foot tied with a dumbbell, which naturally hangs directly outside the wooden block, and the other leg supports the weight, holding the wall or batten with one hand or two hands.

Bend your knees during the movement, bend your calf back as hard as possible, rest for one second, and try your best to contract your biceps. Naturally lower the calf to the original position and repeat it.

Breathing method: Inhale when the calf is bent, and exhale when it is drooping.

note that when bending the calf, don't let the thigh swing back and forth.

prone leg bending

The starting position is prone on a special bench, with both ankles hooked under the roller, and barbell pieces with the required weight are added on the other side of the roller.

Bend your knees, bend your calves backwards, and try to contract your biceps when you reach the highest point. Hold still for one second, straighten the lower leg to the original position, and repeat.

Breathing method: Inhale when bending the calf, and exhale when lowering it.

note that when bending the calf, the thigh should be flat on the stool surface. If there is no special leg bending bench, you can lie prone on an ordinary bench, and your feet are made of dumbbells and barbells.

Leg lifting

The initial posture is to lie on your back on the bottom plate of the "Leg Lifting Frame", and curl up your legs so that the whole sole of your foot can press against the bottom surface of the weighting plate.

During the movement, push your legs upward until your legs are completely straight, and at the same time, try your best to contract the quadriceps femoris. Hold still for one second, bend your knees, and let the weighting plate slowly descend to the first height. Do it again and again.

Breathing method: Inhale when pedaling hard, and exhale when descending.

note that when lying on your back, your hips are just below the center of the weighting plate. When pedaling the board, the whole sole of the foot is flat against the bottom of the board.

Squat forward

Start by standing in front of the squat rack, bending your knees, and holding the barbell on the squat rack with both hands on your chest and shoulders. Take two steps forward, with your feet open slightly wider than your shoulders, your toes slightly turned outwards, and your body straightened out < P > During the action, kneel down to the thigh and be parallel to or slightly lower than the ground, and stand still for one second, so that your thighs and hips force your feet to the ground to make your body stand upright. Repeat according to the specified number of times and groups. When finished, step back and put the barbell back on the squat rack.

Breathing method: Exhale when squatting, and inhale when standing up.

Important points: During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint hard.

straight leg hard pull

in the starting position, the feet are open and slightly narrower than the shoulders. Bend forward and don't bend your knees. Hold the bar with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head. Contraction of the lower back during the action