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Dumbbell fitness book

2018-04-02 09:36:42

There is only a pair of dumbbells on hand, there are not so many fixed instruments in the gym, and there is no barbell pieces of bell pieces added to the body, but this is not difficult to exercise you, just like this training plan, completely rely on dumbbells can be practiced all over the body. Add in those classic freehand exercises, and you're not necessarily worse than the guys at the gym




Sitting dumbbell push starting position: sitting on a sitting pushstool. Keep your back tight against your back cushion. Hold a dumbbell in each hand. Spread your upper arms out to the sides and bring your forearms up so that the dumbbell is just above shoulder height. Push the dumbbells up until your hands are almost straight (elbows close to the locking Angle), without letting the dumbbells wobble. When the two dumbbells almost touch above the head, slowly lower to the starting position.


Starting position: Sit at the end of a flat stool with your feet flat on the ground. Hold the dumbbells in both hands, palms facing your body. Keep your hands at your side. Raise the dumbbell to the sides in an arc to over the shoulder. Slowly lower the dumbbell to the starting position by the same route.


Starting position: Hold a dumbbell in each hand and sit at the end of a flat stool. Keep your feet flat on the ground, feet close together. Lean forward until your chest almost touches your thigh. Hang your arms down, keeping the dumbbell between your calf stool. Hands straight, elbows close to lock. Raise the dumbbell in a semi-circular motion until your arms are parallel to the floor and at ear level. Slowly lower the dumbbell to the starting position. Don't swing the dumbbells too hard


Lean one-arm rowing mainly exercises the outer back and lower back. Leaning over is the best way to increase the thickness of the latissimus dorsi muscle, the main exercise is the middle latissimus dorsi muscle. One Arm Dumbbell Bent-over Row, which separates the latissimus muscles from each other, is a good opportunity for exercisers who complain of an asymmetry in their backs to compensate. It also allows you to pull the weight higher, and the increased height allows the muscles to contract more fully.


Stand with your feet shoulder-width apart, holding one dumbbell in each hand in front of your thigh. Bend from your waist, keeping your knees straight as you lower the bar toward the floor; Your weight should be about 10 centimeters in front of your legs. Pause for a moment, then extend your torso back to the starting standing position.


Back leg lifts Back leg lifts are a great way to work your lower abs. Of course, it's not enough to just lift your legs off the floor. Doing so will hurt your back and do little to strengthen your abs. You have to focus on your abs as you lift your legs.

Matters needing attention

Continuous tension: The muscles should be kept in constant tension throughout the set, neither at the beginning nor at the end of the movement, without letting it relax (not in a "locked" state), always to complete exhaustion.


Relax between groups: Stretch and relax after each set. This can increase the blood flow to the muscles, but also help to eliminate the waste deposited in the muscles, speed up the recovery of the muscles, and quickly replenish nutrients.


Eating protein after training: Protein demand peaks in the 30-90 minutes after training, when protein supplementation is the best. But don't eat right after training, at least every 20 minutes.


Ideo-motor consistency: The work of muscles is innervated, and concentration of attention can mobilize more muscle fibers to work. When practicing a certain action, you should consciously make the idea and action consistent, that is, what you want to practice what muscle work. For example: to practice the vertical bend, you must lower your head and look at your arms with your eyes to see the biceps slowly contracting.