A pair of dumbbells, 12 sets of movements, so that you can also practice the effect of the gym at home.
1.Seated dumbbell press:
Main muscle use: deltoid muscle
Other muscle use: triceps
Posture: Sit on a stool and lean your back against the back cushion. Hold a dumbbell in each hand. Separate your upper arms to the sides and forearms up so that the dumbbells are just above your shoulders.
Push the dumbbells up until your hands are almost straight (the elbows are close to the locked angle), and don't let the dumbbells shake during the process. When the two dumbbells are almost touching the top of the head, slowly lower to the starting position.
2.Dumbbell side lift
Main muscle use: deltoid muscle
Posture: Before the start of the action, stand with your feet slightly apart, with your back straight, your arms perpendicular to your sides, hold the dumbbells with both hands, lift the dumbbells to the level of your shoulders and elbows slightly.
3.Standing neck and back arm flexion and extension
Exercise area: increase triceps circumference
1. Sitting on a stool with both feet flat on the ground, holding the bell in the right hand, palms forward, straight on the top of the head; resting the left hand on the left waist.
2. The upper right arm is close to the right ear and is not allowed to move; the bell is dropped to the top of the left shoulder in a semi-circular arc, and the lower the bell is, the better.
Then, with the contraction force of the triceps of the right arm, hold the bell and lift up to restore; repeat the procedure. When alternating with the left and right hands, complete the same number of times.
4.Bent arm flexion and extension
Generally, it is best to do it with one arm, you can stand and bend over, but it is better to support the bench with one knee for more stability.
5.Bent over one-arm rowing
Mainly practice the outer back and lower back. Leaning and rowing is the best way to increase the thickness of the latissimus dorsi. The main exercise is the middle latissimus dorsi.
One-arm dumbbell rowing can separate the latissimus dorsi on both sides independently, which is a good opportunity to compensate for exercisers who complain about their back asymmetry.
In addition, it allows you to pull the height to a higher level, and increasing the height can make the muscles more complete contraction.
6.Straight leg deadlift
Mainly practice the lower back, gluteus maximus and biceps femoris.
Posture: Stand with your feet shoulder-width apart, hold a dumbbell in each hand and place it on the front of your thighs. Bend from your waist and keep your knees straight as you lower the barbell toward the floor; the weight should be about 10 cm in front of your legs. Pause briefly, then stretch your torso to return to the original standing position.
7.Dumbbell uphill press
Exercise area: pectoralis major
It is similar to the flat dumbbell bench press, but it should be noted that the angle of the inclined plate is controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoralis major muscle.
8.Flat bench press
Exercise site: the middle of the pectoralis major (that is, increase the thickness and circumference of the pectoralis muscle)
Posture: Exhale through the nose when pushing up, and inhale through the mouth when restoring.
9.Flat Dumbbell Fly
Exercise parts: pectoralis major and deltoid muscles (mainly exercise the middle and middle seams of the pectoralis major).
Lie on your back on a flat bench press with dumbbells in each hand, palms facing each other, and push up until your arms are straight and supported on the top of your chest.
Action process: Drop the dumbbells in both hands in parallel to both sides, elbows are slightly bent, the dumbbells are dropped until the muscles on both sides of the chest are fully stretched, and the upper arms are lowered below the level of the shoulders. When the dumbbell drops, take a deep breath. Exhale while holding the bell and lifting it back to the original position.
10.One-arm dumbbell curl
Note: 1. The body cannot be shaken, the upper arm cannot be completely relaxed when the dumbbell is lowered, and the muscles should be kept tight during the whole process.
2. During the action, the mind should be concentrated, focusing on the force of the biceps.
11.Dumbbell lunge squat
Posture: Take one step forward and squat so that the knee joint and the ankle joint are on the same vertical line, and the other leg is straightened back, and the weight is evenly distributed on both legs. Sink your hips and squat with your hind legs bent until your knees are close to the ground, pause for a while, and then return to the original path.
Note: Always keep your upper body upright and let the center of gravity fall vertically. The body cannot lean back or forward. When squatting vertically, the front legs and calves should be perpendicular to the ground, and the knees should not exceed the toes.
12.Standing heel lift with dumbbells
Note: Do not bend your knees or bend your body when completing the action; do not control the center of gravity to move forward intentionally, otherwise the effect will be extremely poor. You can put a bell plate under the forefoot to prevent the center of gravity from moving forward.
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