Yoga one-arm support, how do girls use dumbbells to exercise their arms? Make your arms look full and muscular. What do you do?
How do girls use dumbbells to exercise their arms? Make your arms look full and muscular. What do you do?
When girls use dumbbell exercise, they should start from the foundation and learn certain professional knowledge. Keep exercising every day in order to strengthen the arm muscles.
Dumbbell fitness method
① push dumbbell: hold a dumbbell in each hand on your shoulder and sit on the bench with your legs hooked around the bench to make your body sit up straight. Lift one arm in turn, lift the other arm as you fall, and repeat in turn. Tips for breathing: breathe naturally in light weight, try not to hold your breath as much as possible, take a breath in front of heavy weight, and then hold your breath until you complete the action and then adjust your breath.
② elbow flexion with one arm: bend forward, hold the dumbbell in one hand, hold the other hand open or on the knee and hind leg, and hold the upper arm of the bell against the side of the body, parallel to the upper body. Bend your elbows and let your forearms droop naturally. Keep the upper body and upper arm motionless, contract the triceps, extend the forearm backward and upward until the arm is fully straightened, while thoroughly contracting the triceps. Stand still for a second, then bend your elbows and let your forearms slowly droop to the starting position. Breathe: inhale as you stretch your forearms and exhale when you droop.
③ front flat lift: stand naturally, or stand close to the 45-degree bench, holding dumbbells in both hands and drooping in front of your legs. Lift the left hand dumbbell forward (elbow slightly bent) until it is above the parallel height of the line of sight. Then, slowly put down the reduction; put down the left-hand dumbbell and raise the right-hand dumbbell to the front, and repeat it alternately.
This question is easy to answer, and there are many actions.
The general problem that bothers girls is to worship meat, which is mainly aimed at triceps training when doing training.
If you want to make your arms look full and then exercise for your biceps, do 10-12 repetitions for each of the following movements, just do a total of three groups.
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First of all, it is certain that using dumbbells can make the arm have muscle lines, as for the fullness, it depends on everyone's needs, whether the specific arm circumference data or looks tight on the line. The following picture shows my arm
The arm includes: biceps brachii triceps brachii muscle brachioradialis muscle elbow muscle arm muscle group and so on. In general, women want the arms to have muscle lines that mainly depict triceps and biceps. Then let's talk about how to exercise these two muscles.
The biceps brachii
Starting point: the long head starts from the suprascapular tubercle and the short head starts from the coracoid process of the scapula.
Stop point: radial trochanter and forearm fascia.
Function: when nearly fixed, make shoulder flexion, elbow flexion and external rotation. When far fixed, bring the upper arm forward.
Let's talk about the exercise exercise, as shown in the figure.
Figure 1: standing posture dumbbell bending
Figure 2: standing posture dumbbell pendulum bending lift
Exercise steps and points for attention:
1. Do a simple warm-up before starting, such as wrist, elbow and shoulder movements, as well as activating the target muscles.
2. Pay attention to the breathing rhythm in the process of exercise, do centripetal contraction and exhale, centrifugal contraction and inhale, control the speed with 3-3 rhythm, and centrifuge for 3 seconds and 3 seconds. Do 4 groups of each movement, 25-30 in each group.
3. Stretching and relaxing after exercise, coupled with a reasonable diet and good sleep, can get twice the result with half the effort.
Triceps brachii:
Starting point: the long head starts from the subglenoid tubercle of the scapula, the lateral head starts from the upper and outer part of the radial nerve sulcus behind the humeral body, and the medial head starts from the inner and lower part of the radial nerve sulcus.
Stop point: ulnar olecranon.
Function: when near fixed, the elbow joint is extended, and the long head can also make the shoulder joint extend. When distally fixed, extend the upper arm at the elbow joint.
Let's talk about the exercise exercise, as shown in the figure.
Figure 1: dumbbell neck back arm flexion and extension
Figure 2: dumbbells bend over and extend their arms
Exercise steps and points for attention:
1. Do a simple warm-up before starting, such as wrist, elbow and shoulder movements, as well as activating the target muscles.
2. Pay attention to the breathing rhythm in the process of exercise, do centripetal contraction and exhale, centrifugal contraction and inhale, control the speed with 3-3 rhythm, and centrifuge for 3 seconds and 3 seconds. Do 4 groups of each movement, 25-30 in each group.
3. Stretching and relaxing after exercise, coupled with a reasonable diet and good sleep, can get twice the result with half the effort.
Finally, I would like to say that you can not only exercise the arms, but also exercise the muscles of all parts of the body, so that the body can be uniform and look more beautiful.
It is recommended to use a weight that can do 6-12 times. The effect of increasing muscle in this range is the best. It is not good to have too little or too large weight. You should increase your weight at any time as your strength grows.
1. Dumbbell bending
Hold dumbbells in both hands on the side of the body, palms opposite each other, bend upward with the elbow joint as the fulcrum.
Palms upward, forearms rotated outward, lifting to the highest point to tighten the biceps brachii.
Alternate movement of both hands to exercise the ability of the nervous system to dominate muscles.
When lifting to the highest point, pause and do a reverse curl of the wrist.
When doing these movements, you don't need to use a lot of strength violently, just take your time.
2. Two-handed dumbbell bending
Hold a dumbbell in each hand, arms drooping naturally, palms facing each other.
Bend the dumbbell upward to the peak state and tighten the biceps.
After a considerable intensity of resistance training, you will feel a large amount of blood rushing to the target muscle, and the muscle will feel swollen.
This is the sense of pump, which is a sign to measure the effectiveness of fitness training.
3. Dumbbell bending in sitting position
Hold a dumbbell in each hand, palm up, let the load concentrate on the biceps and bend upward.
Bend to the peak and pause for 2-3 seconds.
4. Sitting position, dumbbell, one arm bending.
Sit on the stool and bend over the upper body. The elbow of a dumbbell hand, topped at 1/3 of the inside of the ipsilateral thigh
Bend the forearm, or turn the wrist to the best contraction angle while bending, and stay for 1-2 seconds.
5. Dumbbells bend and extend their arms
Lean over, rest one hand on the bench and hold the dumbbell in the other
The triceps muscle stretches its arms backward and upward until the arms are fully straightened, causing the triceps muscle to contract at its limit.
6. Flexion and extension of one arm behind the dumbbell neck
Hold one end of the dumbbell in one hand at the back and top of the neck, palms facing forward, upper arm fixed, with elbow as fulcrum, one arm bent up and down to do arm flexion and extension.
7. Dumbbell supine lift
Lying on the ground with a dumbbell in each hand, arms bent, hands on both sides of the head, arms bent beside the brain, palms facing each other.
Hold the dumbbell in both hands and slowly bend the forearm until the arms are straight in front of the chest and pause for 1 second.