How to use dumbbells to practice muscles at home
Use dumbbells to build incredible muscles? In fact, dumbbells are not the key to the problem, but how to use them. You don't practice movements every time you train, and you don't practice your whole body every time you train. Generally choose 2-3 action combinations, and do 3-4 groups for each action, and practice one body part at a time. Here's how to use dumbbells.
First, dumbbell rowing
Seen from the side. John's back muscles are at least 4 inches thick (1 inch =25.4 mm). From the front, his back looks like the head of an angry cobra. Such a beautiful back muscle is trained by using dumbbell strokes, because this action allows him to stretch and contract the latissimus dorsi to the maximum extent. He put one leg on the stool, the other leg flexed slightly, stepped on a 6-inch-high wooden platform, leaned forward, tried to put down the dumbbell to pull the latissimus dorsi, and then pulled the dumbbell up until his hands exceeded the inclined upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder during the whole movement, and don't make it swing too much. Do it 8 times in a group.
Second, lying birds.
Lie on your back on a stool with a certain inclination, fully stretch your chest muscles and fully stimulate them. When doing it, cross your legs and leave your feet off the ground to avoid hunchback and weaken the training effect. Dumbbells are lifted to the highest point without touching, and elbows are slightly bent when falling. He said, you should imagine that you are holding a big bucket when you fly. Only in this way can we ensure the correct action. The weight of dumbbell is the weight that can only be lifted 8- 10 times.
Third, lie on your back and clip your chest.
On the bench, the body is perpendicular to the bench, the middle and upper part of the back touches the bench surface, the head is suspended, the feet are on the ground, and the arms are kept straight during the action. Pay attention to breathing, exhale when the dumbbell is lifted from the lowest point and inhale when the dumbbell falls from the highest point. The fall must be sufficient, so that the dumbbell almost touches the ground. Do it 20 times in a group.
Fourth, bird prone.
John says this is the most effective way to widen shoulders. Every time he trains his shoulders, he puts this action in front, because the back of deltoid is the most difficult to practice and the most difficult to grow. He put a towel on a half-height stool and put his forehead on the towel. Lift your arm slightly to one side, turn your thumb to the ground twice, lift your elbow slightly over your shoulder, and then slowly fall back. Generally do 12- 15 times.
Verb (abbreviation of verb) Arnold elevator
Lifting is as important to shoulder muscles as squatting is to quadriceps femoris. Sometimes he stands up, sometimes he sits up and sometimes he turns his shoulders (this action was advocated by Arnold the year before last). Pay attention to the fact that the upper body must be upright, and the back should be supported by itself or fixed with a belt, so as not to make the shoulders sway unsteadily.
Muscular men are very popular with beautiful women. For their own future, male friends can try to practice some muscles. At first, the palm is opposite to the shoulder. When lifting, the wrist rotates outward, and when reaching the highest point, the palm is forward. The trick of this action lies in the elbow, that is, keeping the elbow vertically extended and lowered. One group did it 6- 12 times.