When we train, we will be exposed to many training methods, but among these training methods, they are also divided into weight-bearing training and free-hand training. Of course, both weight-bearing and free-hand training have good training effects, but these methods There are things to pay attention to, such as choosing the appropriate method. What are the scientific methods of weight-bearing training?
Alternating Hammer Curl
1. Stand upright, holding a dumbbell in each hand, arms hanging naturally on both sides of the body, palms relatively. This is the starting position of the movement.
2. Keeping the upper arm fixed, curl the forearm upward while exhaling. Until the biceps are fully contracted and the dumbbells reach shoulder height.
3. Pause at the top for a moment, then slowly return the dumbbells to the starting position while inhaling.
Dumbbell Bench Press
1. Sit on a flat bench, hold a dumbbell in each hand, place it on your legs, palms facing each other. Then use your thighs to lift the dumbbells, one at a time, and then lie back with your arms bent to support the dumbbells, shoulder-width apart. After your body is stabilized, raise your chest and retract your abdomen, support your feet on the ground, straighten your arms upwards, and push the dumbbells above your chest with your palms facing forward. This is the starting position of the movement.
2. Bend your arms and slowly lower the dumbbells to both sides of your chest while inhaling. Until the chest is stretched to the limit.
3. Straighten your arms upwards, quickly push the dumbbells up to your chest, and exhale at the same time. Pause at the top and feel the contraction of your chest muscles.
4. The above is a complete action, repeat the action to the recommended number of times. Ideally, the dumbbell should take twice as long to lower as it does to press up.
Bent-over dumbbell row
1. Hold a dumbbell in each hand, bend your knees slightly, lean your upper body forward, hips back, bend over and make sure your back is straight, so that your upper body Almost parallel to the ground. Let your arms hang naturally, palms facing each other, and raise your head and look forward. This is the starting position of the movement.
2. Contract the shoulder blades, keep the elbows close to the body, quickly lift the dumbbells to both sides of the body, and exhale at the same time. Keep your back muscles tight at the top and hold for 1 second.
3. Then slowly return the dumbbells to the starting position while inhaling.
Dumbbell straight-leg deadlift
1. Hold a dumbbell in each hand, stand upright, lift your chest and abdomen, and look ahead. Let your arms hang naturally in front of your body, palms facing your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. This is the starting position of the movement.
2. Keep your knees fixed and bend your waistBend, hips back, back straight, lower the dumbbell along the front of the legs, and inhale at the same time. Until you feel the stretch in the back of your thighs.
3. Then stretch your hips and waist, return to the starting position, and exhale at the same time. During the process of getting up, keep your back straight and your knees fixed.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of the body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
Dumbbell shrug
1. Hold a dumbbell in each hand, stand upright, lift your chest and draw in your abdomen. Let your arms hang naturally at your sides, palms facing each other. This is the starting position of the movement.
2. Keep your arms straight, lift your shoulders as high as possible, pull the dumbbell upwards, and exhale at the same time. Lift your shoulders to the limit and pause for a moment at the top.
3. Then lower the dumbbells back to the starting position and inhale at the same time.
Barbell Glute Bridge
1. Sit on the floor and place a loaded barbell on your legs. Using a thicker barbell or placing a flat plate will greatly reduce discomfort during training. Roll the barbell directly over your hips and lie flat on the floor.
2. Start by exerting force on your knees and straighten your hips to lift the barbell. The barbell should be perpendicular to your body. Your thrust point should run through your back and knees to your feet.
3. The bigger the upward stretching movement, the better, and then reverse the movement and return to the starting position.