The beauty of a kettlebell is in its simplicity. Who would have thought that a ball of cast-iron with a single handle could provide so much benefit? You can swing and snatch a kettlebell for more power, raise and rotate a lighter bell for shoulder health, and use them instead of dumbbells for a new training stimulus. It’s why over the decade, kettlebells have become increasingly popular with weekend warriors to athletes and everyone in between.
What is Weight Training
Weight training is a type of strength training that uses weights for resistance. By creating a stress to the muscles performed with free weights (e.g. barbells and dumbbells) or by using weight machines, these exercises will enable muscles to be activated and get stronger.
Narrow grip push: Evolve your arm triceps
The triceps determine the width of your upper arm, making your arms look enviable and powerful. To quickly evolve your triceps to achieve this effect, try a narrow grip push.
Barbell narrow-grip bench presses
The narrow grip press is to exercise the triceps by stimulating the muscles on the inner side of the chest with an appropriate grip distance while bench pressing.
Selection method of narrow grip:
1.Lie on your back on a bench with your feet flat on the floor for balance.
Hold your hands shoulder width in the middle of the bar, and hang them over your chest with triceps contraction. Keep your arms straight and hold the bell on both shoulders.
2.Lower the dumbbells slowly to your chest, then straighten your elbows and return to the starting position.
Notes for narrow grip lifting:
1. Control your breathing as you push, then use your triceps to push the barbell
2. It is best to use fixed instruments for narrow grip pushing
3. Don't forget to rest while exercising, and control the time and number of lifts
So that's how to build your triceps with a narrow grip press. Let's put down our phones and start developing our triceps
10 dumbbell exercises to help you build muscle
Learn the benefits of dumbbells.Remember, dumbbells are also called free weights.Working out with dumbbells builds strength, endurance and muscle mass.
Buy a set of dumbbells if you can.It's good to buy different weights because you'll be able to challenge yourself throughout your workout.The standard weight combination is to buy two 2.5kg weights, two 5kg weights and two 7.5kg dumbbells.To test if the dumbbell combination is right for you, pick up the lightest one of the combinations.Lift and lower 10 times.If you're exhausted and don't think you can lift more than 10 times, this combination is too heavy for you. Similarly, if you spend a lot of time exercising and don't find these weights challenging, buy heavier weights.Your local sporting goods store owner should be able to help you choose the right weight.
Pick the type you like.Some dumbbells have the outline of your fingers to guide you where to place them.Some of them are smooth.Dumbbells come in a variety of colors and materials, including metal, plastic and rubber.Choose your dumbbells according to your personal preferences.Remember, dumbbells with handles are too wide, so they can be more tiring to use than regular dumbbells.
Determine the intensity of your workout.The number of sets is the number of times you do a particular exercise.Here are some exercises you can do with dumbbells.The number of groups is based on your level.Usually when a person starts using dumbbells, they can do 10-12 sets on each arm and gradually increase.
The bench press.You'll need a bed or exercise mat to complete this workout.Lie on a bed or cushion with your knees at the edge of the bed and your feet touching the floor.Hold a dumbbell in each hand.The dumbbells should be chest level.Palms toward your legs.Lift the dumbbells up.Elbows are nearly straight.Hold for a while and keep the arm steady.Lower the dumbbells, return to chest level and repeat the procedure.
Recumbent flight.You still need to exercise on a mat or bed.Lie on a bed or cushion with your knees at the edge of the bed and your feet touching the floor.Hold a dumbbell in each hand.Extend your arms perpendicular to your body and lift the dumbbells to body height.Raise the dumbbells so they meet above your body.Hold for a moment and then lower and return to body height.Try to keep your elbows bent as much as possible.
Straight arm stretch.Lie on a bed or mat with feet vertical and flat on the floor.Hold the same dumbbells in both hands and extend your arms above your head.The arm should be extended as far as possible.Lift up the dumbbells.One end of the dumbbells should be facing the ceiling.Hold it for a while.Slowly lower your arms and return to the position above your head.Repeat.
Wide line motion.Exercising your back will not only keep you in good shape, it will also make you healthier and stronger.In this exercise, remember to exhale when lifting the dumbbells and inhale when lowering them.Bend hips and knees to squat down.Hold a dumbbell in each hand, palms facing inward.The dumbbells should be below the knee.Lift the dumbbells up, arms at right angles.Don't change the position of your knees or hips.Hold it for a while and then slowly lower it back to its original position.
Do squats.Squats work your arms, shoulders and legs.Stand with a dumbbell in each hand.Bend hips and knees to squat so the dumbbells are just above the floor.Hold for a while.Stand up slowly, keeping your arms steady.Repeat the whole set.
Shoulder pressure.Textured shoulders are very attractive, even through clothes.Swing your shoulders to impress your sweetheart.Stand up and take a dumbbell in each hand.Lift the dumbbells to shoulder height.Palm to palm.Maximize elbow stretch.Lift the dumbbells and hold them for a while.Lower your arms slowly to bring the dumbbells back to shoulder level.
Sitting shoulder pressure.Sit on a chair, bed, or exercise mat.Lift dumbbells to shoulder height, palms facing forward.Push the dumbbells forward.Extend your elbows to the fullest extent, but not to the fullest extent.Hold the dumbbells for a while, then slowly return to your shoulders.
Side.Side lifts are a great standing exercise and give the shoulders some texture.You can also do the sitting pose, but don't hold your dumbbells up in front of you, but at your sides.Hold a dumbbell in each hand and place your hands in front of your hips.Palms facing each other.Raise your arms to your side until they are parallel to the floor.Hold for a while and return to hip position.
Do alternate bends.The Bicep Bend is the standard bicep dumbbell workout.Alternate bending is when the arms are alternately bent back and forth so that both arms get even exercise on one side.Stand with your feet apart, flat on the floor.Two hands hold dumbbells, one at his side, palms facing inward.Bend your right forearm to your chest and
What are the several ways to increase bench press weight?
Bench press is a fitness training program that many male friends like. It is very effective for improving personal physical strength. But many friends find that it is difficult to increase the weight of the bench press after a period of time, so what is the way to increase it?
Bench press method of lifting
1. Bench press needs to increase the number of times, the hard pull should squat once a week, squat is the same, but we recommend bench press at least twice a week.
2. Bench press needs to increase strength.
Bench press with a large weight, the chest muscles will automatically recover.
It is recommended to push up more than 75% of the maximum weight that can be pushed.
3. Bench press needs to reduce the movement mode of bench press, such as pause bench press, up slope, down slope or bench press, narrow grip and strengthen, etc.
We recommend focusing on the basics of the flat bench press to increase your muscle mass.
Not to say that these movements are not good, many, many masters are using these forms of variation, I said just for us more primary more entry, is weak, you do not worry about other, focus on this one to let the chest muscle to recover, to train.
4. The bench press needs to cheer yourself up. This is very important. It is also very simple. After you reach the limit and keep breaking through, your bench press will be greatly improved.
Standing posture barbell push
Pose push will not consume too much of your strength and endurance because of the weight, nor will the occurrence of cheating movements cause the follow-up groups or movements of habitual compensation.
As shown, open your hands up and straighten them in the Y shape, keep your arms still, and sink your shoulders. At the same time, draw your shoulder blades in, step by step, to find this feeling.
The pose press activates the muscles of the upper limbs, allowing you to perform better in subsequent shoulder exercises and reduce the risk of injury.
To promote the muscles that have been trained
Shoulders: Using shoulder strength to achieve a push will give your middle and posterior deltoids an intense workout.
Arms: During the push up, use the back of the forearm, the triceps, to force the trapezius muscles. You need to use the trapezius muscles for stability during the top fix, and the long training will make your shoulders as thick as a bull.
Core: Pushing is not an easy movement. The powerful core stabilizes the pelvis and lumbar spine.
Legs: Use the strength of the legs to balance in order to achieve the standard movement.
1. For beginners, the requirements of standing posture promotion are relatively high. There are often some problems at the beginning of practice, such as not flexible enough and not tough enough muscles. This time must not be impatient, first practice the action and then strengthen the weight.
2. Learn to control the power of the core muscle groups: whether it is to maintain the core circle stable waist abdomen, or connected to the core of the pelvic knee to keep slightly bent, do not use too much weight, because this is not using heavy weight movement, you can use it as a warm-up movement.
I believe we all know, squat this fitness action for want to train thigh muscles friends is an essential action.If you insist on doing it for a long time, you can also achieve the goal of losing weight.So, this article will explain how to do a standard squat in detail and some things to look out for when training squats.
The weight squat can also be a complicated move, and many people don't know what they need to do to prepare for a standard weight squat.
So, today's lesson is to show you how to prepare for weight squats.