Joan is Florida's primary Cara Benton Di 's best performance system of leadership, we asked him to design a dumbbell exercise program, it is to do the fastest movements of the body. It uses the five act, two is the reverse of practice, namely the one arm rowing and push-ups, another three is a composite motion, comprising two or three force exercise.
The force motion can be an exercise more muscles. Through these complex movement, you can do some back-to-back campaigns, as between group and group without rest, this can save you time. You can consume more calories, because you to exercise your muscles and heart stronger.
Dumbbell weightlifting machine more than saving time and more effective. No standing movement requires the use of your abs and lower back muscles to keep your body stable, so you have to return.
What equipment do you need?
You need a set of 5 to 15 pounds of dumbbell. Each movement is to select an appropriate weight, the weight can make you feel some difficulty, but it can be in the correct posture to complete all the action. Through the composite motion, you once more than moving a muscle group, so you may need to use a lighter weight than usual in order to complete the movement of all. In other words, you can generally use two 15 pound dumbbell to do squat, but with two double biceps, you can only lift 10 pounds. So, you will want to spend 10 pounds to do squats, bottom line, you can exercise your weakest muscle.
Avoid mistakes:
In the absence of warm-up cases ( including strength, flexibility, preparations for the balance and sensitivity training ), not in the tennis courts, skating rink, football or basketball game. Doing sports is a good way to keep physical agility, but you avoid injuries.
Every time before moving to do 2 to 3 minutes warm-up: walking, jumping, leg lifts, using your own choice heart training machine or other devices. Every movement, tremor you some muscle mass.
Dumbbell exercise
1 squat, bending, under the pressure of
Motion analysis: holding a dumbbell, feet apart stand, stand up straight, with the hands, palm relative, abdomen, balance. With a heel support the body weight, drop down, lower body until the thighs parallel to the ground. Even the both legs, elbow and shoulder Qi Ping, elbow, shoulder to shoulder dumbbell. Even his arms, the dumbbell overhead in a rotating arm, so that the relative palm. Keeping shoulders drooping and scapula and peaceful. Return to the starting position.
Training site: strengthen the hip, thigh, four muscles, two biceps, shoulders and back upper part.
2 arrows step change and lateral raise
Action: action analysis as a starting motor stand, right foot forward to take a big step, right knee bent; the right knee and right ankle in a line; left knee bend, heel lift. Bend forward, arms in right on both sides of the dumbbell. Straight body, the dumbbell back into the sides of the body, as a top, front straight, back to the initial posture. The body is erect, do a side lifting; raise the arms and shoulder, elbow and wrist bent slightly flat. To lay down arms, back to the initial position. Then repeat the complete set movement, this is take your left foot.
Key points: exercise four muscles, hip, shoulder and leg tendon, the middle part; the back and abdominal muscles to maintain balance.
3 best action
Motion analysis : standing, feet apart, legs straight ( do not bend ), the dumbbell in front thigh, palm inward. Spinal balance, do a deadlift, from the hips forward bending, until you feel your thigh muscle Chenkai. Then a knees bent, try to make the scapula near, will arm outwards stretching, elbows slightly bent, maintain an upright flying posture, then the weight concentrated in the thigh. Tighten your hips, and returned to the initial posture.
Exercise place : the main training thigh ligament, hip, shoulder and upper back.
4 arm motion lunge
Motion analysis: the right hand of a dumbbell, standing on the right foot, left foot feet apart, feet before, only 2 feet apart. The left leg is bent, and the left arm on his left leg; from the hips forward, until the upper body and the ground at an angle of 45 degrees ( if necessary, can hold a chair ). The right arm drooping naturally, and the right shoulder line, palm inward. The head, neck, spine and keep hips line. Try to make the scapula near; then shrink back muscles, right arm bent, moving up and down. Even his left arm, to do the same to complete one.
Exercise place : the main training the middle of the back, shoulder and biceps.
5 dumbbell pushups
Motion analysis: kneeling on a mat, holding a dumbbell, on the floor. Hands apart, than the shoulder, palm facing the floor. The bending arm, the body down, until your arm and the arm at a 90 degree angle. Supporting body, back to the initial posture.
Training site: exercise chest, buttocks and three pairs of muscles.
The occupation 's way of thinking. Athletes never consider when they go to the playground, to prevent other activities take up your time.
Select a trusted sports partnership. When you meet a friend, you are very difficult to brag about your exercise program. In addition, gay friendship and competition can be the movement more interesting ... ...
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