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How dumbbell fitness

wicked shoes2010-04-12 03:10:03 +0000 #1
I want to dumbbells to the hips, thighs, stomach and chest fat reduction, is reduced fat, how to do, to make these areas look thinner than before, not only increase muscle, which was the wider
alwaysml2010-04-12 03:16:07 +0000 #2
To reduce fat mainly rely on long persist in aerobic exercise, such as running, stair climbing, etc., dumbbells are the type of anaerobic exercise, a combination of both results were quite good, a single dumbbell only increase strength and muscle width, little effect on reducing fat
xue8611202010-04-12 03:58:33 +0000 #3
Many fans thought that only the upper body can exercise that is wrong. Specific training methods are as follows: First, the chest 1. Supine elected: the thickness of pectoralis major and chest training groove. Action: Two hand-held supine dumbbell bench, dumbbell placed on the shoulder, palm facing up, the push to arm dumbbell extension, pause, and then recover slowly. Tip: the push and were curved down so that the full contraction of pectoralis major and thorough stretching. 2. On the ramp elected: training on the major pectoral muscle. Action: Action Tips and supine choose the same, difference is transferred to the bench face angle of 30

40 degrees, oblique lie above do. 3. Supine birds: the main training center chest ditch. Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side arms micro-arc delegated to the lowest point of dumbbells, chest fully extended, the chest muscle contraction force to arms arc the move to restore. 4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle of the best action. Action: shoulder sit cross-bench, feet forward, hands clenched in the chest at the top end of the dumbbell, dumbbell shoulder axis will slowly put to (down) head back (feeling chest and thorax extension), put limits to mention Pull dumbbell to restore. Note: To prevent damage, not too fast pace of the decentralization process. Second, the shoulder 1. Elected: deltoid training before the main beam, the beam and the beam after. Action: seated, holding dumbbells in both lateral, outreach elbows, palms forward, to push dumbbell to the highest point of the arc, pause, slow control dumbbell according to the original line (arc) reduction. Tip: can also be done standing, arms at the same time to do one-arm rotation can be done. 2. Lateral Raise: The main training deltoid muscle in the beam. Action: Two hand-held dumbbells perpendicular to the front legs, body slightly forward, and bend your elbows, lift the dumbbells on both sides of the high bridge until you come to the deltoid muscle in the "peak contraction" position, pause, and then slowly reducing the shoulder muscle control. Can also be done one arm, arms rotation. 3. Bent flat on the side: deltoid training after the main beam. Action: Two hand-held dumbbells, palms relative, bent knees, body stability, and arms to both sides on the move, and then slow to restore control. 4. Shrug: The main train trapezius. Action: Two hand-held dumbbells perpendicular to the lateral knee peg-leg, upper body micro-forward, fully on the shoulders raised, the trial acromion lobe touch, pause, and then restore the slow control. Third, the back one. Leaned over arms row: the main train the latissimus dorsi. Action: Micro-bent knees, holding dumbbells in each hand, hanging in the body before the bottom, to the contraction of the latissimus dorsi pulling dumbbells to shoulder height or slightly higher than the elbow and shoulder position, pause, and then to the latissimus dorsi Tension control dumbbell slowly restored. Note: Boat mainly in the latissimus dorsi muscle contraction stretching, upper body should not elevation, to avoid leveraging. 2. Leaned one arm rowing: The main training back outside and lower back. Action: holding dumbbells, palms inward, the other hand support the location of the ipsilateral leg knee implant to stabilize the body. The dumbbell that the waist position (back muscles fully contracted), pause, and then controlling the slow reduction (full stretch back muscles), done at the side for the other side to do. 3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris. Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until the upper body is about parallel to the ground. Then forced to make under the upper body to restore back muscle contraction. NOTE: To maintain tension, the body flexion dumbbells do not touch the ground. Action should not be too fast. 4, biceps 1. Alternating Curl: The main training biceps, biceps isolated. Action: sitting (or standing), both hands hanging on the lateral dumbbell, palm relative, elbows by your sides. To the elbow as the fulcrum, curl up, and forearm supination the palm facing up, move to the highest point of tightening biceps, pause, and then control the reduction. Rotation to do. 2. Ideas Curl: The main train biceps muscle peak. Action: standing, upper body the natural flexion, dumbbell in one hand, hanging in front of body, arm or leg posted by ipsilateral knee. The other hand bent ipsilateral knee or leg, stabilize the body. Dumbbell curl arm up to the highest point so that the contraction of the biceps to the limits, pause, and then recover slowly. 3. Scoliosis quote: The main training brachialis and forearm muscles. Action: sitting (or standing), holding dumbbells in each hand hanging at the sides of body, palm relative, close lateral upper arm, elbow as the fulcrum, forced upward curl to the highest point, pause, and then recover slowly. Tip: arms may also be done, there can be alternate to do. 5, triceps 1. Posterior arm flexion and extension: The main training triceps. Action: sitting (or standing), two-hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as the fulcrum to do bent arm extension. Tip: arms may also be done, there can be alternate to do. 2. Bent arm flexion and extension: The main training the upper triceps. Action: bent, feet before and after the opening into a lunge with one hand and knee stability and body support front legs and another holding dumbbells, upper arms close to sides of body. Triceps forced back to the top of outriggers forearm parallel to the ground, so that the limit triceps contraction, pause, and then recover slowly. 6, leg 1. Squat: The main training the thigh muscles and gluteus maximus. Action: hold dumbbells in each hand lateral, or dumbbell placed slightly higher than the shoulder position, control stability, the natural opening about two feet shoulder width, was micro-eight shaped feet, chest, back tightening. Knee squat to the lowest, and then forced contraction Dunqi thigh reduction. 2. Scissors-lunge squatting: The main training gluteus maximus, biceps femoris and quadriceps. Action: Two hand-held bell feet of natural opening, a step forward in the right foot, knees, hind leg knee almost close to the ground, into a scissors-lunge squatting. After the completion of the required number of one leg for another leg before the cross to do. 3. Prone hamstring quote: The main training biceps femoris. Action: prone on a bench, feet clip dumbbell or dumbbell tied to his ankle, the leg hanging, his hands hold stool side, legs straight. And biceps femoris force, and bend their legs, to the highest point so that the biceps femoris muscle in a "peak contraction" position, pause to biceps femoris slow controlled tension reduction. 7, leg to stand on one leg toes: The main training small leg muscle. Action: dumbbell in one hand, one hand on fixtures, standing on one foot before the foot pedal, the heel as far as possible bring the next leg lowest at another Tuiqu Xi. Small leg muscle contraction force to bring the highest point of the heel, and then recover slowly. Alternate legs



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