The dumbbell exercise part.
1, lower back
Compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
2. Legs
Standing and lifting dumbbells to do one-leg heel lifting exercise is better than using leg machine training. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
3. Back
Compared with barbells, rowing with one or two dumbbells is safer for the lower back and can make the back muscles grow faster. One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.
4. Chest
On the supine bench, doing supine push, up push and down push with dumbbells is more beneficial to muscle growth than using barbells, because it can penetrate muscles more widely and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.
5. Shoulder
All kinds of dumbbell exercises can exercise shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
6, biceps brachii
Dumbbell bending is the best practice for many bodybuilding champions to practice the "peak" of biceps brachii. Different ways of dumbbell bending can make the upper arm stronger and the muscle blocks separate from the back and stand out obviously.
7. Triceps brachii
The triceps brachii can be developed into a horseshoe shape by using dumbbells to bend and stretch one arm or two arms behind the neck. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
8.forearm
Dumbbells can also exercise the muscles of the forearm. Obviously, dumbbells are grasped by both hands. When you lift dumbbells for arm exercises, you can naturally exercise your forearms. Dumbbell flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should keep your back bent.
9, thighs
Doing dumbbell squat exercises with a small wooden board on the heel can develop quadriceps. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.
10, abdomen
Lie on your back, put dumbbells behind your head, sit up with your stomach in, and practice your upper abdominal muscles; Abdominal lifting can exercise the lower abdominal muscles.
Pressing action of dumbbell fitness
1, shoulder buckling
That is, the arm is raised forward, and this action uses the anterior deltoid muscle.
2. Shoulder abduction
When doing this, the arm is open, so in addition to lifting forward, the shoulder is also extended outward, and the deltoid muscle will be used.
3. Elbow extension
When you push the dumbbell up, straighten your hands, and the triceps will work at this time.
When our arm is pushed upward, the scapula will turn upward and forward, which will help to increase the range of motion of the arm and affect the related muscles:
4. Rotation on the scapula
In order to make the scapula rotate upward, the trapezius muscle connecting the scapula will contract.
5. Protrusion of scapula
That is, the scapula rotates forward, and there is a group of muscles between the scapula and the ribs called serratus anterior. When tightened, it can drive the scapula forward.
The main muscles that can be trained by pressing are as follows
1, deltoid muscle;
2. deltoid muscle;
3. Triceps;
4. trapezius muscle;
5, serratus anterior muscle.
Practice five groups of muscles in one action, so you must add this action on shoulder training day!
Practice dumbbell movements
1, squat, bend over, press down
Action analysis: Hold dumbbells in hand, stand with your feet apart, stand up straight, with your arms hanging down naturally, palms facing each other, abdomen closed and balance maintained. Support the weight of the whole body with the heel, bend your knees and lower your body until your thighs are parallel to the ground. Even your legs, elbows are flush with your shoulders, bend your elbows and lift dumbbells over your shoulders. .
Even with your arms, lift the dumbbell above your head and turn your arms so that your palms are opposite. Keep your shoulders drooping and your shoulder blades flat. Return to the starting position.
This action can exercise our upper body and make it stronger.
2, lunge change and side lift
Action analysis: if you stand at the beginning of the first action, your right foot takes a big step forward and your right knee bends; The right knee should be in line with the right ankle; Bend your left knee and lift your heel. Bend over, put your arms forward, and put the dumbbells on both sides of your right foot. Straighten up, put the dumbbells back to your sides, put the gyro on your back foot, straighten your front foot and return to your original position.
After standing upright, do a side lift; Raise your arms level with your shoulders; Elbows and wrists are slightly bent. Drop your weapon and return to your original position. Then repeat the whole set of movements, this time with your left foot.
3. Make every effort.
Action analysis: Stand with your feet naturally separated, your legs straight and not bent, and put the dumbbell in front of your thighs with your palms inward. Keep your spine balanced, do a hard lift and bend forward from your hips until you feel the thigh muscles stretch. Then the knees are slightly bent, the shoulder blades are as close as possible, the arms are extended outward, the elbows are slightly bent, and an upright flying posture is maintained, and then the body weight is concentrated on the thighs. Tighten your hips and return to your original position.
This action can effectively stretch the ligaments of our thighs and make our body shape more perfect. People who have seen it will also see: