Dumbbell exercise the muscle the best method

Dumbbell is one of the important instrument bodybuilding training. It is like a hammer and chisel, can sculpture body every muscle. As long as there is vice dumbbell and a bench, you can follow one's inclinations, undertake various bodybuilding training. With a pair of dumbbell introduces below the practice all over your body method.

1, lower back, compared with barbells can reduce the lifting of the spine of pressure. Besides, with the dumbbell made action also more comfortable. If use dumbbell made straight leg dragged practice, also can effective developed biceps.

2, little legs: department, holding the dumbbell made single leg lift heel practice, than with crus machine training effect is good. Also on board KeJiao former palm on his knees, dumbbell single leg or legs sit-down lift heel practice.

3, compared with barbells back: with one or two dumbbell do to practice (single arm bent rowing back is much safer) can make back muscle growth faster. Single arm dumbbell row has been Mr Seven-time winner lee haney Olympia payale practice, not only can exercise back before chest muscle, and saw the back sides can developed muscle.

4, chest: supine on the bench, PingWo, with dumbbell do on the inclined pushed and pushed, than with barbells do more conducive to muscle growth, because it can deeply and widely stimulating muscles. Usable also dumbbell do multi-angle birds in practice, various parts of chest muscle development. A good way to practice is finished a group of dumbbell made immediately after birds, a group of dumbbell lie nominate practice. Such practice not only effect is good, but also can reduce the shoulder burden, avoid sports injury.

5, shoulder: various forms of dumbbell exercise can develop the shoulder muscles. For instance, with dumbbell do side to lift, former smooth lift and practice to develop shoulder birds leaned over the deltoid muscle in the bunch, bravery beam and after beam. Development trapezius muscle can use dumbbell shrug or around the ring practice.

6, biceps: dumbbell curved heave is many strong and handsome champion biceps muscle to practice "peak" a best practice. The dumbbell bent for different way can make the upper arm more stout, and seen from behind block separation, clear outstanding.

7, triceps: robot arms with dumbbell do neck flexion or after practice, can make arms developed into horseshoe-shaped like triceps. When practicing as far as possible will be lower, with dumbbells to strengthen training effect.

8 and the forearm: dumbbell is resting wrist curved heave can develop forearm inside muscle group; Development outside muscle group responded with a forearm and wrist bent for the grip.

9, thigh: heel pad small boards dumbbell weight squats practice, can develop quadriceps muscle. If lie in long benches feet to clip dumbbell do practice, then can bend for developing biceps. Still can do dumbbell cut squat.

10, abdomen: supine, will receive an abdomen sit since Dido dumbbells, abdominal muscle practice; To receive an abdomen, i.e., lift a leg (fixed) can practice next abdomen muscles.

Strong has been on home - dumbbell family training plan

In the home can create the gym trained body, like couples dumbbell and bench in front as easy to follow, as long as the reference we introduce below a Wednesday days training plan.

Visit you stations around the fitness center may be a exasperating experience: before we leave to prepare all kinds of things, before you arrive in dealing with traffic jams at the front desk, then is waiting for testing the membership card, this had half hour, you can even warm-up has not started yet. It is not consider your training partner would meet the same question to be late, so, your training will also be postponed. That if counting in Smith before waiting time machine?...

As a result, you haven't had the time as they wish begin his training plan. But, it may be as the surrounding no one disturb, you will have the best state. Just yourself, all familiar wall, a training stool, and some dumbbell and hot fitness enthusiasm.

We've made your planning a training plan on Wednesday days, only the necessary equipment: a pair of adjustable weight dumbbell and adjustable Angle training stool. In the first two weeks of training, the concern is power, each group keep 6 ~ 8 times and the rest time control in 1 1/2 to 2 minutes. In subsequent stages, you will increase to 12 times to get the maximum growth speed muscles, therefore, the rest time does not exceed 1 minute.

In the house there is no high drop-down combination instrument? No problem. No posture lift heel machine? We have for you to solve. We have considered the more questions, if you charge to the visiting guests membership fee went (a joke).

Torre robot bend inclined dumbbells heave

(alternative action: the curved lever request lift)

Start: adjusting the bench to 45 degrees or higher. Hands dumbbell, will armpit, upper arm on stools vertex place just on back of a chair. Elbow bend slightly.

Action: the contraction biceps will raise as much as possible, the dumbbells left back to avoid the elbow. At a peak extrusion biceps then slowly back to the initial position. A big arms fully extended.

Wide grip dumbbell upright boating

(alternative action: wide grip barbells upright boating)

Start: erect, wide grip dumbbell, dumbbell hands in front of your body, hold out a bosom, two shoulders on both sides after zhang.

Action: improve dumbbell to shoulder height, elbow higher than hand back to the initial position, peak contraction.

Posture dumbbell lift heel

(alternative action: posture lift heel machine)

Start: knee bends sitting at the end of the bench, tiptoe on a piece of wood (or some can provide stable objects) about 4 ~ 6 centimeters tall can let guarantee your knee free from top to bottom. Will the dumbbells, keep a slight thigh to put on the dumbbell grip.

Action: slowly to the ground reduces knee, until you feel the stretch calf muscles, upward dumbbell, before the calf muscles reply extrusion do peak contraction.

ZhiBei to pull the

(alternative action: ZhiBei cable dropdown)

Start: hold good dumbbell, palm and backward back unbend, knee bends, exercise with the ground, the other arm vertical ahold to support a thigh.

Action: keep arm as far as possible as straight, shrinking latissimus muscle, keep a moment to stay above the back along the path back to slowly again initial position. The opposite side versa.