LIXING MACHINERY

ABOUT LIXING

Nantong Lixing Machinery Manufacturing Co., Ltd. was established in 2002, located in Shigang Town, Tongzhou District, Nantong City. It covers an area of 5,000 square meters and employs more than 100 people, with the annual sales volume more than 25 million yuan. 

 

★   Solved their problems according to the needs of customers.
★   We have a number of domestic patents. 

 

Since the establishment of the company, we have always adhered to the "quality first, reputation first, customer first" purpose. We adhere to customers’ needs, customers’ satisfaction, and constantly carry out product innovation and service improvement. 

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Focus on the development and production of weightlifting rods and their extended products

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Focus on the development and production of weightlifting rods and their extended products

8 BEST DUMBBELL EXERCISES FOR BUILDING A STRONG PHYSIQUE

8 BEST DUMBBELL EXERCISES FOR BUILDING A STRONG PHYSIQUE

8 BEST DUMBBELL EXERCISES FOR BUILDING A STRONG PHYSIQUE Dumbbell exercises are a fantastic way to train your whole body without needing a gym full of equipment. The freedom of movement you get with dumbbells allows you to train on a 3D plane of motion. Discover exercises from the ATHLEAN-X program that focus on the upper body, arms, chest, and back, but that also work your lower body and cardiovascular system. Plus, you don’t need a lot of room and can easily do these dumbbell workouts at home. 1. Curl and Press The first exercise is the curl and press. This compound exercise gives you both bicep and shoulder movement, resulting in both push and pull action. Consequently, as you progress through the move, you’re getting both a full contraction and extension of the bicep and engagement in the shoulders. This exercise needs two dumbells, with a weight that you can both curl and press above your head. However, remember that to build mass, you need to go heavy. Execution: Stand/Seat with your feet just wider than hip-width apart, back straight and core engaged. Hold one dumbell in each hand, arms down by your sides.  Lift both weights in a bicep curl.  Once you’ve reached the top of the curl, continue to press the weight up over your head. To come back down, lower the weight back to your shoulders, with control. Then back down from the curl to your sides.    Sets: 2-3 Reps: 10-12 2. Goblet Squat Goblet squats are the next dumbbell exercise. To make sure you’re training like an athlete, and getting the most out of each activity, you’ll use a crush grip to elevate the exercise. Ordinarily, the upper body is passive in a goblet squat. However, a crush-grip engages your upper body, activating the chest, delts, traps, and core. Add this to the fact that goblet squats are already excellent for the glutes, quads, and hamstrings, and you’ve got full body activation. Finally, the goblet squats allow you to drop into your natural center of gravity, which is useful for anyone struggling with form. Execution: Start with your feet just wider than hip-width apart, toes pointed slightly out. Additionally, keep your core engaged, head up, and elbows tucked in.  Unlike a regular goblet squat, you’ll hold the dumbbell in the middle. Interlace your fingers around the handle, and squeeze your hands together. This will force that upper body engagement. Keep your grip tight throughout the set.  Bring yourself down into a squat until your knees are at 90-degrees.  To check your form, make sure you bend at the hips, pushing your butt backward, but keeping the chest up. This, balanced with the weight, will allow you to find your natural center of gravity.  Driving up through the floor, return to a standing position. Focus on bringing the weight back up in a straight line. Engage your core, moving your hips and chest as one unit. This will make sure you’re not accidentally swinging forward or backward.    Sets: 2-3 Reps: 10-12 3. Dumbbell Pullover Also known as an upper-body squat, dumbbell pullovers are a fantastic way to work your upper body. It’s a flexible exercise that allows you to work either your back or your upper chest. The difference is minimal, with a slight change in elbow position and grip focus, making the variation between the two. As such, you could work both the chest and back, by changing the emphasis each set. For this exercise, you’ll only need one dumbbell. Execution: You’ll want to set yourself up with a box or bench that won’t move. Position your upper body across the bench, so you’re perpendicular. Your body weight should rest across your shoulders. Have your feet flat on the ground supporting the rest of your weight, with your knees bent at 90-degrees, and core flat and engaged. You should look like a tabletop.  Regardless of wanting to work your chest or back, the mechanics of the movement are very similar. Hold the dumbbell above your body, with your arms straight out from your chest.  Lower the weight back to behind your head, keeping your arms straight, but not locking your elbows.  Bring the dumbbell back up, with control, to the starting position.  To engage the back, as you raise the weight, focus on squeezing your hands together, and working them against each other as you lift. Keep your elbows tucked in.  Alternatively, to work the upper back, allow your elbows to flare slightly, and lead with them, as you raise the weight up. Shifting the pull from your hands to your elbows will activate the lats.    Sets: 2-3 Reps: 10-12 4. Farmers Walk For anyone who is “one trip or die trying” when it comes to getting groceries into the house, then Farmers’ Carries are the best practice. You’ll hold a dumbbell, as heavy as you can carry, in each hand, and simply walk. It sounds too easy but ends up being a full-body workout. Adding the movement in the lower body forces your core to engage and stabilize with each shift in weight. Plus, because you’re loading up on the weight, it ends up being mo
2020-08-28
The Full-Body Barbell Workout

The Full-Body Barbell Workout

                                                                                                                                        The Full-Body Barbell Workout If you don’t have any machines on hand to help you with your workout – don’t despair. You can do the same exercises with free weights and most of them will turn out better for you like that anyway. As a matter of fact, all of these barbell exercises will let you build pounds upon pounds of muscles. FLOOR PRESS This exercise targets your chest. I would strongly suggest finding a power cage but if you can’t do that, getting a squat rack with modifiable safety arms or J-hooks set just a little bit under the barbell when your arms are locked out. To start, take the bar from the rack and lock it into position right above your sternum. Bring it closer to your chest slowly until your elbows meet the floor. After that, just push it into its locked position again and start another rep. Pair this exercise with one-arm barbell flyes as well as barbell pullovers from the floor. If you want to do it best, keep it slow. You definitely don’t want to overstress your elbows by jolting them so keep in mind that the range of motion available is very short. ONE-ARM BARBELL ROWS This exercise targets your back. To perform it, place the light end of the bar on something solid and put the weight on the other end of the bar. Then, move into position looking away from the corner while holding a staggered stance over the bar. Note that your forward leg shouldn’t be on your main side. If you’re a rightie, put your left leg forward and vice versa. Grab the heavy side of the bar so that your thumb is just below the plates. Also, to make sure you don’t experience too much stress on your lower back area, you can use your elbow as a support – lay your passive forearm down on your knee or a bench, and use it to keep yourself more stable.                                                                                                      ZERCHER SQUAT                                                                                                       To do this exercise correctly, keep your back straight and your torso vertical. Squeeze your posterior chain muscles such as your glutes, spinal erectors and hamstrings and then stand up with the barbell, making sure that your knees and hips are as extended as possible. The bar will tend to pull you forward when you go down into the squat, but you have to resist this. You can do that by letting your elbows go between your legs until the bar rests on your thigh muscles. Then, just switch the direction. When you finish every set, rest the bar on your thighs and change your grip to a narrow pronated deadlift grip. Put down the bar by hinging at the hips. CLOSE-GRIP BARBELL CURL                                                                                                         To perform this move, keep your elbows locked in place by your sides with your upper arms static as well. Flex your biceps and raise the bar towards your shoulders. If you want to keep your active muscles under constant stress, stop with the movement when you reach a 45 degree angle with your upper arms. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. If this grip is too much for your wrists, get an EZ-bar. It will be better for your joints. FLOOR SKULLCRUSHER This exercise targets your triceps. To perform it, load a barbell with the appropriate weight and get on the floor, on your back, with the barbell just inches away from your dome. Raise up your arms, with your elbows pointing upwards and grab the barbell with an overhand grip, which means your palms should face upwards as well. Take the grip at shoulder width or a little less wide. If your wrists hurt or if you feel any discomfort in them while practicing this grip, get a cambered bar.                                                                                                      BARBELL ROLLOUT This exercise targets the abs. If you haven’t done rollouts before, get on your knees and put a loaded barbell on the floor in front of you. However, don’t get ready to lift – you only need two small plates on the barbell so it will roll. Extra padding on your knees will definitely help, so put a pad on the floor. Your grip should be at shoulder-width and pronated, but your arms should be locked out as well. Your knees should be right below your hips and the bar should be right below your elbows.                                                                                                      POWER SNATCH                                                                                                      This exercise targets your shoulders. To begin it, take a barbell with a very wide pronated grip, which will make the bar rest slightly below or exactly at the crease of your hips, when you’ve straightened up your arms. If this doesn’t work, take
2020-07-29

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