用哑铃锻炼（Exercise with dumbbells）.docVIP

用哑铃锻炼（Exercise with dumbbells） I. chest 1. supine election: the main thickness of the pectoralis major muscle and chest groove. Action: two hands holding dumbbells supine stool, dumbbell shoulders, palms up, push the dumbbells to arm, pause, and then slowly reduced. Tip: the upper and lower arcs give the pectoralis major sufficient contraction and complete extension. 2., oblique election: mainly practicing pectoral muscles. Action: the main points of action and supine election, the difference is that the stool surface to 30~40 degrees tilt, lying on the top to do. 3. supine birds: main practice in the middle sulcus of the chest. Action: supine bench, two hand-held dumbbells, palms relative, arms straight in natural chest, arms micro elbow to both sides of arc decentralization dumbbells to the lowest point, chest full stretch, muscle contraction will lift on curved arms reduction. 4. supine straight arm pull: chest expansion, pectoralis major muscle, front saw muscle the best action. Action: shoulder horizontal supine stool, feet on the ground, hands clenched dumbbells at one end of the upper chest, the shoulders will slow down to dumbbell (fall) behind the head (feeling chest and thoracic extension), and then pulling on the limit of dumbbell reduction. Note: in order to prevent damage, the process should not be too fast. Two, shoulder 1. election: main training deltoid muscle, the front beam, middle beam and back beam. Action: sitting on the side of the body, hands holding dumbbells, two cubits abduction, palm forward, push the dumbbells to the highest point in an arc, pause, slow control dumbbell according to the original route (ARC) reduction. Tip: stand by, do both arms, and do one arm rotation. 2. lateral raise: the main practice deltoid muscle bundles. Action: two hand-held dumbbells hang in front legs, the body slightly forward, elbows slightly bent, to both sides of the lifting dumbbells to shoulder height, the deltoid muscle in the peak contraction, pause, a