How to use with dumbbells for daily exercise?

Family dumbbell program

( 1) bird movement

Preparatory posture: lie on your back and shoulder width of a short bench (family can be replaced by three square stools longitudinal spelling), legs bent, feet apart, step on the ground, two arms straight, hands holding dumbbells up, fists opposite.

Action: both arms at the same time from the top to the body two slowly fall, as far as possible to do chest expansion. After a moment's pause, contract the pectoralis major muscle and arm muscles, so that the dumbbells from both sides of the original way slowly lifted to the chest, restored to the preparatory position. Repeat the above action about 20 times.

Bird exercise can be performed in supine position, but also flexion standing position and inclined plate position (inclined plate inclination angle of 30-60 °).

The key points: lying down when the chest is up, the waist and back muscles tighten, the two arms down with the pectoralis major muscle control slow descent. After descending, the pectoralis major muscle is fully extended, and when lifting up to restore the speed is slightly faster than descending, and the pectoralis major muscle remains extremely contracted after the arm is vertical.

Function: Mainly develop the pectoralis major and deltoid muscles.

(2)Supine Back Raise

Preparatory posture: lie on a low bench, bend your knees, separate your feet, step on the ground, straighten your arms and hold dumbbells on the side of your legs.

Action: the left side of the upper limb straight arm force will be dumbbells through the upper direction of the head lifted, when the dumbbells behind the head than the body is slightly lower than the body and then slowly restored back to the side of the body. Alternate between left and right. Repeat the above action 20 times.

Essentials: Tighten the muscles of the lower back, and control the speed of lowering with the power of the pectoralis major muscle. Pull up a little fast, put down evenly and slowly. When you start practicing, the weight of the dumbbells should not be too large.

The effect: the development of the serratus anterior and shoulder, back muscles, but also to expand the chest cavity, to increase lung capacity is beneficial.

Biceps --------- biceps is a very stubborn part of the body, if the training method is not appropriate, it is the same as not practicing (with the abdominal muscles is, to stimulate him from time to time to be able to That is, there is nothing to practice, in order to see the effect )Biceps

1. Alternate Curl: Mainly practicing the biceps brachii, separating the biceps brachii.

Movement: sitting (or standing), hands holding dumbbells hanging on the side of the body, palms facing each other, two elbows against the sides of the body. Take the elbow joint as the pivot point, bend upward, while the forearm external rotation palm facing up, lifted to the highest point to tighten the biceps, a short pause, and then control the restoration. Do this in rotation.

2. Idea curls: the main biceps muscle peak.

Movement: stand, the upper body naturally bent forward, a hand holding a dumbbell hanging in front of the body, the upper arm against the same side of the knee or leg. The other hand is placed on the same side of the knee or leg to stabilize the body. Bend the dumbbell arm upward to the highest point, contract the biceps to the limit, pause, and then slowly return.

3. Lateral curls: mainly for the brachialis and forearm muscles.

Movement: sitting (or standing), both hands holding dumbbells hanging on the side of the body, palms facing each other, the upper arm close to the side of the body, the elbow joint as a fulcrum, and exerted force upward lifting to the highest point, a short pause, and then slowly restored. Tip: Both arms can be done at the same time, can also be done alternately.

Triceps ----------1. Behind-the-neck arm flexion and extension: the main practice triceps. (practice a little tired insist ah)

action: sitting (or standing), hands holding dumbbells on the back of the neck above the end, palm facing forward, the upper arm is fixed, the elbow as the fulcrum to do flexion of the arm extension. Tip: Both arms can be done at the same time, or alternately.

2. Prone arm extension: mainly to train the upper triceps.

Movement: bend over, open both feet back and forth into a lunge, one hand to stabilize the body by supporting the knee of the front leg, the other hand holding a dumbbell, the upper arm close to the side of the body. Triceps muscle force backward and upward arm to the forearm and the ground parallel, so that the triceps muscle limit contraction, a short pause, and then slowly restore.

Shoulder ---------- Shoulder

1. Push-up: mainly practicing the anterior, middle and posterior deltoid bundles.

Movement: sitting position, two hands holding dumbbells on the side of the body, two elbows out, palms facing forward, to arc push dumbbells to the highest point, a short pause, slowly control the dumbbells according to the original route (arc) to restore. Tip: You can also do it in a standing position, with both arms at the same time, or with one arm in rotation.

2. Side planks: mainly for the middle deltoid.

Action: two hands holding dumbbells hanging in front of the legs, the body slightly forward, elbows slightly bent, to both sides of the dumbbells to shoulder height, so that the deltoid muscle is in the "peak contraction" position, a short pause, and then the shoulder muscle control slow restoration. You can also do it with one arm and rotate both arms.

3. Bent-over lateral raises: mainly for the posterior deltoid.

Movement: hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control the slow restoration.

4. Shrugs: mainly oblique muscles.

Action: two hands holding dumbbells hanging on the side of the body, knees slightly bent, upper body slightly forward, shoulders fully lifted, try to shoulder peaks touching the earlobes, a short pause, and then slowly control the restoration.

Lastly on the back 1. bent over double arm rowing: the main practice of latissimus dorsi.

Action: bend over and slightly bend your knees, hold dumbbells in each hand, hang down in front of the body below, use the contraction of the latissimus dorsi muscle to lift the dumbbells to the elbow and shoulder height or slightly

higher than the shoulder position, pause for a moment, and then control the dumbbells with the tension of the latissimus dorsi muscle to restore slowly. Note: When rowing, it is mainly the contraction and extension of the latissimus dorsi muscle, and the upper body should not be lifted up to avoid borrowing force.

2. Stooping single-arm rowing: mainly practicing the outer back and lower back.

Movement: hold dumbbells, palm facing inward, the other hand to support the same side of the leg at the knee position of the fixed object to stabilize the body. Bring the dumbbells to the waist (back muscle contraction), pause, and then control the slow restoration (full extension of the back muscle), do one side for the other side to do.

3. Straight-legged pull-ups: mainly for the lower back, gluteus maximus and biceps femoris.

The action: each hand holding dumbbells hanging in front of the body, two feet naturally open, and shoulder width, straight legs, back straight, body forward, head up, until the upper body about parallel to the ground. Then the lower back muscle contraction force to restore the upper body.

Note: In order to maintain tension, the dumbbells should not touch the ground when the body is bent forward. The movement should not be too fast.