Dumbbell is those who be used at strengthening muscle strength to train is simple a kind of equipment, and also be a kind of people is common exercise gymnastical equipment, a lot of people1000 beautiful nets of Shanghai Because do not have time to go,gym undertakes taking exercise, can buy a pair of dumbbell undertake taking exercise in the home, some people use dumbbell to exercise muscle in the life, also some of person wants to exercise his power through dumbbell, so, how to exercise power with dumbbell?
One, smooth lie choose: The ply of main experienced pectoralis major and pectoral channel.
Movement: Two tactics holds dumbbell to lie on one’s back on stool, dumbbell as to humeral ministry, on face of the centre of the palm, dumbbell is pushed on brachial unbend, go up to push and drop a bit show curve, make pectoralis major receives sufficient systole and complete spread, next slow and reductive.
2, take dumbbell to make cast motion — exercise humerus 3 head, triceps, Xuan triceps, smooth lie choose: The ply of main experienced pectoralis major and pectoral channel.
Movement: Two tactics holds dumbbell to lie on one’s back on stool, ministry of dumbbell park shoulder, on face of the centre of the palm, dumbbell is pushed to come on brachial unbend, stop a bit on push and drop show curve, make pectoralis major receives sufficient systole and complete spread. Next slow and reductive.
3, go up inclined choose: AdvocateSh1f of Shanghai Long Feng forum Want the chest muscle on practice.
Movement: Behavioral essentials and smooth lie choose is identical, different point is bench the face moves 30 ～ 40 degrees of dip, inclined lie above do.
4, smooth lie flyer: Among main experienced bosom channel.
Movement: Lie on smooth stool, double foot maintains the ground. Push a pair of dumbbell at pectoral upper part, the centre of the palm is opposite. Carry an arm small bend, slowly dumbbell of edge arc transfer to a lower level till the upper arm is equal at ground chest muscle sufficient extend, chest muscle exerts oneself to do sth. systole will be lifted on two arms arc, stop, next along same arc reductive dumbbell comes position of rest, repeat again
5, lie on one’s back pull on straight arm: Patulous thorax, experienced pectoralis major, before curium the optimal movement of flesh.
Movement: Humeral ministry lies on his back on horizontal stool, bipod touchdown, one aspect of the matter of dumbbell of both hands enclasp at bosom upper part, it is axial general dumbbell with the shoulder slow put to (drop) the head is rear (feelingShanghai noble baby communicates an area Chest muscle and) of pectoral outline extend, when putting the limit, carry again pull dumbbell reductive.
6, push-up: Basically drill pectoralis major
Movement: Ground of initiative press close to, the person that have training base can apply handstand wearing, make[……]