Basic functions of dumbbell fitness

Dumbbell push
A. Key exercise areas: thoracic muscle, triangle muscle, and triceps. B. Start position: Lie on the bench and step on the ground. Two hands stretched up to hold the dumbbell. C. Action process: make the two straight arm open to both sides, the two Arm bend slowly, the dumbbell vertical drop, down to the lowest place, that is, do push, breath when pushing. Then push up to the opening position and repeat it. D. Training Points: Do not pin your back and buttocks or hold your breath. This will lead to a loss of muscle control, which is dangerous.

Vertical dumbbell push
A. Key exercise parts: upper part of the thoracic muscle, followed by the triangle muscle anterior bundle and triceps. B. Start position: Lie on the bench with a vertical angle of 35-45 degrees. C. Action process: Hold the dumbbell straight at the top of the shoulder. Put it above the chest (close to the clavicle) and inhale. When it falls to the lowest position, it is the upper push, and the upper breath. D. Training Points: During the exercise process, the main force is concentrated on the thoracic muscle, so that the chest muscle is always in a tight state. Triceps serves as a secondary supplemental force.
 

Horizontal dumbbell birds
A. Key exercise parts: thoracic muscle and triangular muscle. B. Start position: Lie on the horizontal bench, hold the dumbbells on both hands, and hold the palm of your hand, push up to the straight arm, and support the top of your chest. C. action process: two hand-held dumbbells parallel to the two sides of the fall, elbow slightly bent, the dumbbell fell to feel the muscles on both sides of the chest have a sufficient stretching feeling, and the upper arm fell below the shoulder level. When the dumbbell falls, you need to inhale deeply. Breath when holding the bell following the original path and lifting back to the original position. D. Training Tips: If the dumbbell falls down to both sides, the chest muscles will be hard to feel stretched and muscle contracted if the two arm is stretched straight.
 

Birds of the upper oblique dumbbell
A. Key exercise parts: upper chest and triangle muscle. B. Start position: Lie on the oblique bench, hold the dumbbells on both hands, and hold the palm of your hand, and push it straight to the arm. C. Action process: the two hand-held dumbbells fall parallel to both sides, the elbows bend slightly, the dumbbells fall to feel the muscles of both sides of the chest have a sufficient stretching feeling. When the dumbbell falls, you need to inhale deeply. Breath when holding the bell following the original path and lifting back to the original position. D. Training Tips: If the dumbbell falls down to both sides, the chest muscles will be hard to feel stretched and muscle contracted if the two arm is stretched straight.

Standing posture, neck, rear arm, flexion and extension
A. Key exercise parts: Mainly bodybuilding triceps .. B. Starting position: the whole body is upright, the two hands hold or hold the barbell, and the upper arm is bent on both sides of the head. C. Action process: inhale in, use the elbow joint as the axis, force the forearm to straighten up, and stop for 2-3 seconds. Then, inhale in, bend the arm slowly falling back to the back of the neck, and repeat the exercises. D. Training points: the upper arm must be close to the ear side, the two elbows are clamped, the upper arm is kept perpendicular to the ground, the two elbows are vertical up, do not move forward and backward by force.

Bend and stretch
A. Key exercise area: triceps. B. start position: naturally standing at one end of the stool, the front bend to the back parallel to the ground, the left hand to support on the stool, right hand dumbbell, elbow, place the right upper arm close to the body side in parallel with the back, and drop the forearm. C. Action process: Hand-held Bell, upper arm close-fitting, fixed elbow position, holding the Bell raised to the arm straight back, and then slowly put down to restore. Only the forearm is active up and down. D: Training points: the "isolated Training Principle" is adopted. When the arm is stretched straight, the triceps can be completely reduced, kept static, and the silent values are 1, 2, and 3, and then put down and restored.

Sit down and bend
A. key exercise part: triceps B. start position: Sit or bend, the upper body is leaning forward, one hand of the dumbbell falls inside the leg, the other arm Naturally Bend elbow, put in the palm or elbow side of the thigh. C. Action process: Hold the bell and bend up to the chest, the upper arm is not allowed to move, close to the inside of the thigh. D. Training Points: Do not relax your waist and back when the bell is bent. When holding the bell to bend to the chest, make the triceps as much as possible to tighten, and keep static for 3 seconds. Then, put it down slowly. You can also perform this operation.

Standing posture dumbbell hammer Bending
A. Key exercise parts: Mainly bodybuilding and triceps muscle groups. B. Start position: Standing upright or sitting posture. The two arms stretch down naturally and hold the dumbbell in your hand. C. action process: the two upper arm at the same time with the elbow as the axis of the body of the lateral bend with a dumbbell, the upper and forearm force tightening, a little pause for 2-3 seconds, then breath, hold the bell slowly put down to restore to the body side, repeat the exercises. D. Training points: the two upper arm cannot be fixed and the upper arm cannot use the inertia force of the swinging body.

Stand posture tension force single-arm reverse Bending
A. Key exercise parts: Mainly Body-Building triceps and triceps B. Start position: Natural standing, two-pin distance and shoulder width, chest and abdomen tight waist. The right arm is stretched down to the body side, and the palm holds the handle side forward. C. Action process: Inhale, bend your elbow slowly open up the tension force and hold your right hand close to the right shoulder, stop for 2-3 seconds, then breath, slowly restore, repeat. D. Training Points: Keep the upper body straight when pulling up, and do not shake the elbows before and after.

Sitting dumbbell alternate Bending
A. Key exercise part: triceps B. Start position: sitting at one end of the stool, holding dumbbells on both hands, drooping side. C. Action process: bend a hand-held bell to the front of the shoulder. Then slowly put it down, and the other hand-held bell is bent. D: Training Points: Some bodybuilders prefer to shift their hands down at the beginning and turn their wrists forward to their shoulders when they bend. When I put it down, I try to restore it again. They think this training is more effective.

Dumbbell recommendation
A. Important exercise part: This action is a large muscle group in the upper part of the trunk. For example: triangle muscle, oblique muscle, upper chest muscle, triceps, and upper back muscle group. B. Start position: Hold the bell on both sides of the head in both hands C. Action process: Push the dumbbell vertically to straighten the two arm. Then, put it down to the starting position. D. Training points: the dumbbell grip method has a greater degree of freedom than the barbell.

Vertical Flat
A. Key exercise parts: the posterior bundle of the triangle muscle and the upper back muscle group. B. Start position: the two feet stand separately with the shoulder width, the two hands are holding the dumbbell in the palm of the hand, the upper body is bent forward to parallel to the ground, the legs are slightly bent, so that the lower back is not tension. C. Action process: the two hand-held bells are raised to both sides until the upper arm is parallel to the back (or slightly exceeds), stop, and then put down the dumbbell to restore. Repeat. D. Training Tips: If you bend your elbow and wrist slightly when you raise your bell to both sides, you will feel that you can make the triangle muscle more contracted. In the whole process of action, the idea should be concentrated on the contracting muscle groups.

Side movements
A. Key exercise area: the lateral middle bundle area of the triangle muscle. B. Start position: Standing naturally, holding both hands in front of the lower pituitary of the dumbbell, the two elbows bend slightly, Fist eye forward. C. Action process: the two hand-held bells are raised to both sides at the same time until they are raised to the same height as the head. Then, slowly follow the original path back to the original position, and then repeat it. D. Training Points: during the lifting and lifting of the bell, the elbow and wrist are always bent slightly, which is more effective for the contraction of the triangle muscle. When the dumbbell is lifted to both sides, and make the wrist up to slightly higher than the larger finger, until the lifting to the highest position. When the dumbbell falls, the wrist returns.
 

Use a dumbbell for "Forward lift"
A. Key exercise parts: upper chest and anterior triangle muscle bundle. B. Start and Stand naturally. Both hands hold the airbell or hold the barbell and drop down in front of the leg. C. Action process: Lift the dumbbell or barbell above the front (slightly bent on the elbow) until it is parallel to the line of sight height. Then, slowly put down the restoration and repeat it. D. Training key points: If the dumbbell is used, lift the bell in front of the body with a fist eye. This method is to exercise the anterior bundle of the triangle muscle separately.

Shear span
A. Key exercise parts: glue major muscle, Leg tendon, and EPS. B. Start position: place the barbell on the back of the neck (or shame on both hands ). First, let the right foot stride forward. Then, kneel down slowly, bend in front of the right knee, and sink down the left leg slightly. C. Action process: When the squat reaches the lowest position, the legs are stretched up at the same time, the left foot is pulled forward, and the right foot is $ & * together. Then, let the left foot stride forward and squat. Repeat. D. Key Points of training. If you squat up to 3/4 or have a short distance to be stretched out, it is mainly caused by force contraction of the triceps. This operation can also be used as an in-situ squat, and the left and right feet can be practiced alternately.