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10 dumbbell exercises to help you build muscle

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.[1] 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?

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

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. Note: 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.

How to complete a standard squat squat training points to note

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.

Practice the pre-weight 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.

Weight Lifting History

Weightlifting has a lengthy history. For many prehistoric tribes, the traditional test of manhood was the lifting of a special rock.

10 Deadlift Variations to Light Up Your Legs and Butt

10 Deadlift Variations to Light Up Your Legs and Butt

Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout


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

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

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