the palms are in the direction of the legs, and the axis of the chrome dumbbell is located above the nipple(middle of the chest muscle),
against the chest. Push up, put in your elbows, put your elbows in your chest. The dumbbell is slightly forward while rising, showing a parabolic trajectory. When the arms are straight, the center of gravity
of the dumbbell is close to the support point of the shoulder joint. But don't just happen to be at the point of support of the shoulder joint,
which will allow the skeleton to support the weight of the dumbbell(this case where the weight is supported by the bone rather than the
muscle is called "locking"), making the pectoral muscles relax and affect the exercise effect. Then, the two straight arms are opened to the sides
, the arms are slowly bent, and the dumbbells fall vertically. When they fall to the lowest point, they push up. Repeat. Breathing Method: Exhale with your nose when pushing up and inhale when reducing.
and they will cause unnecessary damage to their wrists. Today we're going to show you how to use dumbbells properly. Gripping refers to the way the hand holds the dumbbell. The purpose of adjusting the grip is to complete the action safely,
flexibly and comfortably. The basic gripping methods are: ordinary gripping, empty gripping, lock gripping, and power gripping. Ordinary grip method The dumbbell bar passes through the palm of the hand, the thumb is held on the index finger and middle finger, and the five fingers
hold the dumbbell hard at the same time. This is usually the way to exercise, especially for beginners. The dumbbell rod passes through the palm of the hand, and the thumb is on the same side as the other four fingers. The center of
gravity of the dumbbell is generally perpendicular to the arm, and it is always perpendicular to the palm of the hand during exercise.
The five-finger grip only prevents the dumbbell from rolling back and forth. Because this method is more dangerous, suitable
for long-term training fitness enthusiasts, for beginners are not very recommended. Hold the dumbbell or barbell with a power belt. Usually used in pull action, you can increase the strength of my shoulders and use
the strength to prevent wrist injuries. For example, when training for high intensity training, the load-band can help you achieve
the maximum training effect. In weightlifting training, more use of a strong lock grip, while in fitness, fitness exercises, more use
of common grip and empty grip, ensure flexibility of exercise.
20kg dumbbell 30kg dumbbell 50kg dumbbell
How can you exercise abdominal muscles in the gym? Specific instruments and methods of using dumbbellericdumbbell
1, practice and figure out the key points of the action, the focus is on the feeling of the muscle during the action process. 2, maintain the principle of progressive, give the body a good adaptation process, while preventing injuries. 3, adopt the principle of 1 week 3 practice, the next day training, to ensure good muscle recovery. Make sure that every part of your body is trained during the week. There is no muscle growth without recovery. The two important factors for recovery are rest and nutrition. 6, no matter how good the method does not persist is only equal to zero.