[of dumbbell exercise a method correctly] how does _ dumbbell _ use – with _

Article introduction

A lot of males have gymnastical habit at ordinary times, a lot of moment are to be in the homeForum of Shanghai noble baby

Shanghai noble baby
Choose a few simple equipment, common have dumbbell, but the method when you use dumbbell fitness at ordinary times is accurate, the dumbbell that exercises different position uses a method can it is better that very good control can let your figure.

Of dumbbell exercise a method correctly, make your figure more attractive

One, bosom

1. is smooth lie choose: The ply of main experienced pectoralis major and pectoral channel.

Movement: Two tactics holds dumbbell to lie on one’s back on stool, ministry of dumbbell park shoulder, on face of the centre of the palm, dumbbell is pushed to come on brachial unbend, stop a bit, next slow and reductive. Clew: Be pushed on and drop show curve, make pectoralis major receives sufficient systole and complete spread.

On 2. inclined choose: The chest muscle on main practice.

Movement: Behavioral essentials and smooth lie choose is identical, different point is bench the face moves 30 ~ 40 degrees of dip, inclined lie above do.

Of dumbbell exercise a method correctly, make your figure more attractive

3. is smooth lie flyA pulls love Shanghai to be the same as a city

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Bird: Among main experienced bosom channel.

Movement: Lie on one’s back on stool, two tactics holds dumbbell, the centre of the palm is opposite, unbend of two arms nature at bosom upper part, two arms are tiny bend ancon to come to dumbbell of transfer to a lower level of two side arc nadir, chest muscle is sufficient extend, chest muscle exerts oneself to do sth. systole will be lifted on two arms arc reductive.

4. lies on his back pull on straight arm: Patulous thorax, experienced pectoralis major, before curium the optimal movement of flesh.

Movement: Humeral ministry lies on his back on horizontal stool, bipod touchdown, one aspect of the matter of dumbbell of both hands enclasp at bosom upper part, it is axial general dumbbell with the shoulder slow put to (drop) the head is rear (sensory chest muscle and) of pectoral outline extend, when putting the limit, carry again pull dumbbell reductive.

Attention: To avoid loss, speed of process of transfer to a lower level shoulds not be too fast.

2, humeral ministry

1. choose: Toe-int of main experienced deltoid, medium bundle after mixing bundle.

Movement: Sitting position, two tactics holds dumbbell at body side, exhibit outside two ancon, before face of the centre of the palm, push dumbbell with curve to apogee, stop a bit, slow control dumbbell presses primary line (curve) reductive. Clew: Appearance of Yi Ke station is done, double arm is done at the same time, also but thin arm rotate is done.

2. side is smooth lift: In main experienced deltoid bundle.

Movement: Two tactics holds dumbbell to hang down at the leg before, the body a bit pitch, double ancon is small bend, raise dumbbell to two side to shoulder height, make deltoid is in ” peak is contractive ” , stop a bit, next humeral flesh control is slow and reductive. Also but thin arm is done, two arms rotate.

Side of 3. Fu body is smooth lift: After main experienced deltoid bundle.

Movement: Two tactics holds dumbbell, the centre of the palm is opposite, fu body bend one’s knees, the body is stable, two arms go up to two side lift, control next slow and reductive.

4. hunchs: Main practice is inclined square flesh.

Movement: Two tactics holds dumbbell to hang down at body side, knee is small bend, the upper part of the body small pitch, double shoulder is sufficient on carry, peak of try out shoulder touchs earlobe, stop a bit, next slow control is reductive.

Of dumbbell exercise a method correctly, make your figure more attractive

3, back

Double arm of 1. Fu body rows: Main practice carries broad flesh on the back.

Movement: Fu body small bend one’s knees, two tactics holds dumbbell each, Love Shanghai is the same as a city

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Hang down at the lower part before body, pull dumbbell to come with carrying the contractive force of broad flesh on the back to carry ancon and shoulder height or summary

The position of prep above shoulder, stop a bit, control dumbbell in order to carry the tensile force of broad flesh on the back next slow and reductive. Attention: Extend of systole of flesh back broadness basically is when rowing, the upper part of the body unfavorable on carry, avoid to lend strength.

Thin arm of 2. Fu body rows: The side outside main experienced back and next backs.

Movement: Shanghai noble baby

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Hold dumbbell, inside face of the centre of the palm, the fixture that fills seat of knee of the leg that be the same as side additionally single-handed in order to stabilize the body. Mention dumbbell lumbar place (back flesh contracts adequately) , stop a bit, control a gender next slow and reductive () of flesh of sufficient extend back, finish a side changes another side to do.

3. straight leg pulls forcedly: The back below main practice, musculus glutaeus maximus is mixed a 2 head flesh.

Movement: Both hands holds dumbbell to hang down each at body before, bipod nature leavesShanghai noble baby communicates an area

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Stand, be the same as with the shoulder wide, straight leg, lumbar back is erect, body proneness, look up, until the upper part of the body about with the groundLove Shanghai is the same as a city

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Parallel. Issue systole back flesh to make the upper part of the body forcibly next reductive.

Attention: To maintain tensile force, the dumbbell when body proneness does not touch the ground. The movement shoulds not be too fast.

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