1. Thin people are suitable for dumbbell exercises with heavy weight and few times. Generally, each group of movements is 8- 12RM, which has the best effect.
2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM.
3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30RM. RM:[ 1] rm stands for relative weight, and 8rm refers to the maximum weight that you can finish eight times in a row, or the maximum weight that you can finish eight times in a row. The premise is the code of conduct, don't use the topic to play.
Generally speaking, the maximum strength growth is exercised with the weight of 1-5rm, the weight of muscle gain is 6- 12rm, and the weight of fat loss is 15-20rm, and each group is exhausted. (But for freshmen, we all say 8- 12rm, 10 times in each group. )
Second, the exercise method of dumbbells
1, elementary dumbbell exercise:
Progressive overload rule, multi-group exercise rule, chaotic unpredictable rule, isolated exercise rule.
2. Intermediate dumbbell exercises
Priority training rule, pyramid rule, segmentation training rule, massive congestion rule, super group rule, compound group rule, comprehensive training rule, circulation rule and static tension rule.
3, advanced dumbbell exercise method
"Deception" rule, triple rule, big combination rule, early fatigue rule, rest stop rule, peak contraction rule.
4. recumbent suggestion
Mainly practice the thickness of pectoralis major and thoracic groove.
behaviour
On a bench with two hand-held dumbbells, the dumbbells are placed on the shoulders with palms facing up. When the dumbbells are pushed up, the arms of the dumbbells are straight, and they are slightly pushed up and down in an arc, so that the pectoralis major muscles are fully contracted and fully extended, and then slowly recovered.
5. throw dumbbells.
Exercise triceps brachii, triceps brachii and triceps brachii, supine pressing: mainly practice the thickness of pectoralis major and thoracic groove.
behaviour
Put two hand-held dumbbells on the supine stool, with the dumbbells on the shoulders and palms facing up. Push the dumbbell up until the arm is straight, then stop and push it up and down in an arc, so that the pectoralis major muscle can be fully contracted and fully extended. Then slowly restore.
Step 6 Tilt up and recommend
I mainly practice chest muscles.
behaviour
The action essentials are the same as those of the bench, except that the bench surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans against it.
7. Lying birds
Mainly practice the middle thoracic groove.
behaviour
Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep the arm slightly flexed, slowly lower the dumbbell along the arc until the upper arm is equal to the ground pectoral muscle and fully extended, and the pectoral muscle forcibly contracts to lift the two arms in the arc, stop, and then restore the dumbbell to the initial position along the same arc, and repeat.
8. straighten your arms and pull up on your back
The best action to enlarge chest and practice pectoralis major and serratus anterior.
behaviour
Lie on your back on the cross stool with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
9. Push-ups
Mainly practice pectoralis major.
behaviour
Starting from being close to the ground, those who have a training foundation can use an inverted frame to make their bodies fall less than their hands.
10. Lift a pair of dumbbells on your shoulders.
Stand upright, as far as possible so that the shoulders reach the ears, then lower, repeat, do not let the shoulders rotate forward or backward. Shoulder: All kinds of dumbbell exercises can develop 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.
1 1. Dumbbell bending
Stand up straight, hold a pair of dumbbells and hang them at your sides, palms back. Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again. When the left hand returns to the original starting position, the right hand begins to bend upward.
12. Double dumbbell rowing
Hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat. Deltoid muscle of shoulder: stand upright, hands droop naturally on both sides, slowly lift from both sides, arms can't bend, stay for 20 seconds, and gently put down.