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How to use barbells and dumbbells to train fitness

zrf19962010-03-04 01:10:36 +0000 #1
today bought a total of barbells and dumbbells 50KG, how do I use this thing to practice two arm wrist waist and leg muscles ah. . Qing Geige plan, thank you! Main Bounce -
wfsycb2010-03-04 01:23:55 +0000 #2
Dumbbell Lying elected:

Starting Position: Supine in the flat bench press bench, feet flat tread on the ground. Elbows bent, hold dumbbells, boxing is relatively eyes, palms toward the direction of the legs, dumbbell axis is located at 1 cm above the nipple (middle pectoral), pointed at the chest. Pushed upward, the elbow adduction, the elbow at the same time folder folder chest.

Dumbbell Lying Dumbbell birds:

Start supine position on a bench, two-handed fist heart contrast, holding dumbbells; Method of Direct arms up perpendicular to the ground, feet flat on the ground riding.

Action process on both sides of his hands to separate the whereabouts of elbows peg-leg, until the ending when you can not be lower. Still a second, so that pectoralis major fully extended, and then his arms from both sides up, round to the starting position.

Breathing opened his arms when the suction, reply when you breath.

Note that elements of both hands not clenched. Sub-arm, the back muscles to tighten. Ideas focused on the contraction and stretch the pectoralis major muscle.

Start position held supine barbell bench to sit on the nipple at the top of the bar

moves vertically on the process will move the bar to the arms fully extended, chest complete contraction, still a second, slowly drop.

Breathing methods, when the breath held, the whereabouts of suction.

Note that when you move points on the back, buttocks should be flat against bench face, feet Push the next step.

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