The basic teaching of dumbbell fitness, different exercises are suitable for doing at different times, and we can also improve our physical fitness while exercising. Proper exercise can help us reduce stress. Here I will show you the basic teaching knowledge of dumbbell fitness.
Basic Teaching of Dumbbell Fitness 1 Basic Teaching of Dumbbell Fitness
The first group of actions
Recumbent suggestion
This action is mainly aimed at the practice of pectoralis major, increasing the thickness of pectoralis major and thoracic groove.
When the action is pushed up and down, it presents an arc, and the pectoralis major can be fully contracted and fully extended, and the lines are more beautiful.
motion analysis
On the supine stool, hold the dumbbell in each hand, put the dumbbell on the shoulder, palm up, push the dumbbell up until the arm is straight, and pause for a moment.
Then slowly return to the original action. Repeat the above actions 10 times, then rest and relax your arms.
Common mistakes
Don't stretch your arms to both sides too hard.
The second group of actions
Upward inclined thrust
This action is mainly aimed at the practice of' upper chest muscles'.
motion analysis
This action is similar to bench press, except that one side of the stool is raised at an oblique angle of 30~40 degrees, and people lie on it to complete the action.
Hold the dumbbell with both hands, put it on your shoulders, palm up, and push the dumbbell up until your arms are straight. Repeat the action 10 times.
The third group of actions
Sleeping bird
This action is mainly aimed at the ditch in the middle of the chest to make the chest look better.
motion analysis
Lie on your back on the stool, hold dumbbells in both hands, palms facing each other, and naturally stretch your arms out to your chest. Bend your elbow slightly and lower the dumbbell to the lowest point.
The pectoral muscles are fully stretched, then the pectoral muscles are forcibly contracted, and the arms are raised in an arc shape to resume the action. Repeat 10 action.
The fourth group action
Supine straight arm pull-ups
This action is mainly aimed at the exercise of pectoralis major and serratus anterior.
motion analysis
Shoulders lie on your back on the stool, feet touch the ground, hands hold the dumbbell tightly, one end is above the chest, and the dumbbell is slowly lowered to the back of your head with the shoulder as the axis.
When you do this, you can feel the stretching of your chest muscles and chest. When reaching the limit, you can lift the dumbbell, restore it to its original position, and then repeat the action 10 times.
Doing some simple fitness can quickly restore your sexy figure. All you need is a pair of dumbbells.
Monday: chest+three heads
The upward tilt dumbbell pressure is 8- 12RM, the upward tilt dumbbell flying bird is 8- 12RM, and the posture dumbbell neck back arm flexes and stretches 8- 12RM.
Wednesday: back+two heads
Bow dumbbell rowing 8- 12RM, dumbbell bending 8- 12RM.
Friday: Shoulder+Abdomen
8- 12rm (each) X3 groups of sitting dumbbells, 8- 12RM standing dumbbells, 8- 12RM standing dumbbells and 8- 12RM standing dumbbells;
Upright dumbbell rowing 8- 12RM, sit-ups 15-20RM, leg lifting 15-20RM.
Practice with dumbbells correctly
Relax and lie flat on the narrow stool, and step on the ground with your feet firmly to ensure the free movement of your shoulders. Hold the dumbbell and keep your arms straight up and slightly bent.
1. During exercise, the mind focuses on the process of exerting force on the chest.
2, the whole movement process should be smooth, keep the control of dumbbells.
3. The load should not be too large during practice.
uphill
The upward tilting dumbbell bird action has a very significant exercise effect on the thickness and lines of the upper part of pectoralis major muscle.
Action point
Hold the dumbbell up with both hands (palms facing each other), and the dumbbell is perpendicular to the upper chest.
Keep the angle of the upper and lower arms constant, and open and close the shoulder joint as the axis of motion. Keep your shoulder blades close to the stool and don't shrug.
Xiaxie
The downward sloping dumbbell bird action has a very significant exercise effect on the thickness and line of the lower part of pectoralis major muscle.
The basic teaching of dumbbell fitness is very common now. This kind of exercise is very helpful to improve the human body in all aspects. There are many ways to exercise. When exercising, you should also choose the right method, so as to have a good effect on fitness. When doing different fitness methods, we should also pay attention to its different characteristics, so we should have a good understanding of dumbbell fitness when planning it.
Many people are not very clear about the dumbbell fitness plan and don't know what to do. If you want to get a good exercise, you must choose the right method, otherwise it will seriously damage your health. Pay attention to this.
Dumbbell fitness program:
Monday chest exercises, flat dumbbell press, flat dumbbell flying birds four groups. Try to achieve 8 to 12 in each group (adjust the weight by yourself), and finally do high push-ups (that is, put your hands on dumbbells). Three groups, each exhausted.
On Tuesday, I have three heads. There are four groups of backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are propped up), with eight in each group.
Come back on Wednesday. Bend over and lift dumbbells for rowing. One arm alternately, three groups in each group, eight to twelve in each group.
On Thursday, there are four groups of eight to twelve people in each group, with their arms bent and dumbbells placed on the inclined board. Dumbbells bend vertically and alternate arms. The quantity is the same as above.
Friday shoulder. Sit dumbbell neck push-ups, front horizontal lifts, side horizontal lifts, bird prone, all four groups, except bird prone, all eight to twelve groups. Bend down and use the super ball for birds. That is, the weight changes from big to small until you return empty-handed.
Saturday's itinerary. Squat with weight. Squat. Four groups, ten in each group.
Control the strength training within one hour every day. Take a break for one and a half minutes between groups.
Through the above introduction, I have a good understanding of the dumbbell fitness plan, so when choosing this kind of exercise, I can do it according to the above methods. But it should be noted that this kind of exercise should also be carried out every day, so that I can achieve good results and help myself lose weight.