What are the dumbbell fitness encyclopedias?

The dumbbell fitness method is simple and affordable. If you don't want to go to the gym, you can use dumbbells at home to train perfect muscles. Dumbbell fitness is also a form of exercise that many people often choose now. Both men and women use dumbbells to exercise. In addition to arranging a normal dumbbell fitness plan for yourself, you must also exercise according to related movements. Then I will introduce to you a set of dumbbell fitness encyclopedias.

Complete list of dumbbell fitness diagrams, home dumbbell exercise methods, illustrated fitness diagrams

You only have a pair of dumbbells at hand. You don't have as many fixed equipment as in the gym, nor do you have barbells with plates on your body. But this doesn't bother you if you want to exercise. Just like this training plan, you can exercise your whole body with just dumbbells. With the classic bodyweight exercises, you don't have to be worse than those in the gym. Let's take a look at these 18 dumbbell exercises and dumbbell training plans:

One-week dumbbell fitness plan from Alarm Fitness Network

Monday Part of the exercise name Number of sets Number of times Part of the exercise name Number of sets Number of times

Shoulder press 4 8-12

Wednesday: Back bent-over double-arm rowing 4 8-12

Lateral raise 3 8 Bent-over single-arm row 4 10

Bent-over lateral raise 3 10 Straight-leg deadlift 3 12

Shrug 4 10 Abdominal Leg Raise 3 15

Triceps flexion and extension 4 8-12 Sit-ups 3 15

Bent-over arm extension 4 12

Thursday: Chest Incline Press 3-12 Saturday: Thigh Squat 5-8-12

Bench press 4 10 Lunge 3 12

Lying Fly 3 12 Prone Leg Curl 3 12

Alternating Biceps Curl 3 12 Calf Raise 5 15

Mind curl 3 12 Abdominal supine leg raise 3 15

Side Bend 3 12 Sit-ups 3 15

1. Seated dumbbell press: (See here for detailed movements)

Main muscles used: Shoulders, deltoids

Starting position: Sit on a seated press bench. Keep your back pressed against the back cushion. Hold a dumbbell in each hand. Spread your upper arms out to the sides and raise your forearms so the dumbbells are just above shoulder height.

Press the dumbbells upward until your arms are almost straight (elbows are close to locked angle), without letting the dumbbells shake during the process. When the dumbbells are almost touching overhead, slowly lower to the starting position.

2. Lateral raise (note here)

Main muscles used: Shoulders, deltoids

Seated Side Lateral Raise nzjsw.com Seated Side Lateral Raise nzjsw.com

Starting position: Sit on the end of a flat bench with your feet flat on the ground. Hold dumbbells in both hands with your palms facing your body. Place your hands vertically at your sides.

Raise the dumbbells to your sides in an arc until they are above your shoulders. Slowly lower the dumbbells back to the starting position using the same path.

3. Lateral raise (see here for precautions)

Main muscles used: Shoulders, deltoids

Seated Bent Over Rear Delt Raise nzjsw.com Seated Bent Over Rear Delt Raise nzjsw.com

Starting position: Sit at the end of a flat bench holding a dumbbell in each hand. Place your feet flat on the ground, close together.

Lean forward until your chest almost touches your thighs. Drop your arms down, holding the dumbbells between your calves and the bench.

Extend your arms straight and nearly lock your elbows. Raise the dumbbells in a semicircle until your arms are parallel to the ground and at ear height.

Slowly lower the dumbbells to the starting position. Don't swing the dumbbells too hard

4. Shrug

It mainly exercises the upper part of the trapezius muscle and does not directly exercise the middle and lower trapezius muscles.

Dumbbell shrugs, barbell shrugs, exercise the trapezius muscles nzjsw.com

Holding the barbell behind you rather than in front of your thighs forces you to pull your shoulder blades back throughout the shrug, thereby engaging the mid-traps more (although most of the stress is still on the upper traps). This exercise is even better if you do it on a Smith machine.

5. Standing flexion and extension behind the neck (please see here for precautions)

Target exercise area: Increase triceps circumference

Single-arm and double-arm dumbbell sitting and standing flexion behind the neck

1. Sit upright on a stool with your feet flat on the ground. Hold the bell in your right hand with your palm facing forward and stretched above your head. Place your left hand on your left waist.

2. Keep your right upper arm close to your right ear and do not allow it to move; hold the bell and lower it in a semi-circular arc to above your left shoulder. The lower the bell falls, the better. Then, using the contraction force of the triceps in your right arm, hold the bell and lift it up to return to the original position; repeat, completing the same number of times when alternating between left and right hands.

This set of dumbbell fitness encyclopedia allows us to correctly understand the correct way to use dumbbells. Dumbbells are also one of the most popular fitness equipment. As long as everyone carefully understands the correct principles and correct fitness methods of dumbbell fitness, so as to avoid fitness misunderstandings, follow the postures introduced above and use dumbbells to exercise your arms and muscles.