How to exercise arm muscles and chest muscles with dumbbells and arm strength devices and how to reduce abdominal fat

How to practice arm muscles and chest muscles with dumbbells and arm strength devices? How to reduce abdominal fat? There are many dumb bell exercises! You can play your own tricks! Arm exercisers can exercise their arms and chest muscles!

How to practice the chest and abdominal muscles of the arm with dumbbells?

Lumbar muscles and abdominal muscles are difficult to practice and need hard work. Basic action: 1. Sit-ups, let's not talk about this. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and bend your body. 3. Lie flat on the bench with your upper arms and legs straight, and swing your straight arms with your hips as the fulcrum. Put the barbell behind your neck, slowly lean forward, with your legs at 90 degrees, and then use your waist strength to restore your original position. (Practice six groups, each group 12- 15 times).

musculus pectoralis major

Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. Lie flat on your back on a wide stool, face up, hold a dumbbell in each hand, raise your hands, and then slowly spread out to your sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Slowly put it on * * *, and then push hard. This action needs two people to do it together and the other person to protect it. (Practice six groups, each group 12- 15 times). 3. Push-ups can improve the difficulty, tilt your feet at a 45-degree angle, put heavy objects on your back or neck for overload training, and fully stretch the pectoralis major. ()

How to practice chest muscles and arms with dumbbells? How to reduce abdominal and thigh fat? Pray for God's help. I suggest running for half an hour every day! Dumbbells can be made; Dumbbell chest push, dumbbell flying bird, dumbbell bending, neck back arm flexion and extension, etc. Three times a week, three groups of each action are exhausted.

How to exercise the pectoral muscles and abdominal muscles with the arm strength device respectively? Bend your hands and pull them away from your chest. Hold on.

Excuse me, how to exercise chest and abdominal muscles quickly? I have dumbbells and arms to practice chest push-ups and abdominal sit-ups. Actually, I don't need equipment. Always exercise every day, because if you don't exercise for a while, your muscles will disappear. Exercise is similar to eating, so I must eat it every day. As for the amount of exercise, we should gradually increase it, doing more 1-3 every day, and doing 100 in one breath is almost the same.

How to exercise chest muscles with arm strength device? Lift your arms forward and pull the arm expander outward to expand your chest, 5- 10 times in each group, and stick to your ability. It will have obvious effect in one to two months.

"Raise your arm horizontally forward and pull out your arm strength to expand your chest."

Get rid of! You think it was a rickshaw puller? You show me "pull your arms out and expand your chest"!

Arm exercisers really do a lot of exercise on the chest muscles, and the tensioners are mainly on the back.

1. Hold your arm up with your palm and bend it into a U-shape, mainly to exercise the upper part of pectoralis major.

2. Hold the arm strength device down with the palm of your hand and bend it into an "N" shape, which mainly exercises the lower part of pectoralis major.

Generally speaking, the arm exerciser is a group of 10 to 15, and it is probably divided into five groups, each group is separated by a few minutes, but this is not necessarily because it depends on your personal physical fitness. Do more if you have the ability, do less if you are weak, and take your time.

How to use the arm strength device: bend the arm and bend the spring at the back of the neck. The arm bends forward, the spring bends upward, and then relaxes. Keep your arms close to your chest, bend the spring, then straighten out and slowly relax. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. Put your arms behind your back, hold the spring tightly, then straighten out and bend gradually.

How to use arm strength equipment and dumbbells to practice abdominal muscles and chest muscles' You need to do sit-ups in detail ~ Landlord: There are many methods, and the following methods can be used for reference. I wish the landlord an early realization of his dream. 1: The best way to practice abdominal muscles is sit-ups, each time 100-200, 1 group 20-30, at most. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. 2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. 3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups. If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better. Abdominal muscles are different from other muscles, and they must be exhausted every time to achieve the effect. The interval between them is preferably about one minute. You can do about 6 groups. Second, you should pay attention to strengthening high protein and high fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food. I used to be a little fat, but I persisted in the gym. Chest muscles: dumbbells for supine pressing and birds lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups at a time, each group 10, increasing times every month)'

My family has only one arm. How can I practice my abdominal muscles and chest muscles? Instrument muscle exercise

Here is to introduce a muscle exercise method without equipment to friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise.

The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength.

Before static exercise, generally take a deep breath first, and slowly suck out the air during exercise. The following is a static exercise method without instruments.

1. Neck

(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.

When you practice, you should hold your chest and abdomen, not bow your waist.

(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.

When practicing, the upper body should stand upright and not lean to one side.

2. Chest

(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

Step 3 shoulder

Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

4. Back

Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

Step 5: Arms

(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.

6. Abdomen

(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

7. Legs

(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.

(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.

How to increase chest muscles, abdominal muscles and arm muscles? Comrade, I want to talk about you. You want to be fast, you want to be light. It's not obvious that you want to have your cake and eat it.

Practice these chest muscles and arm muscles every day: (1) Pull-ups. Three groups at a time, the first group 10, the second group 6 and the third group 4. (2) push-ups. Three groups at a time, one group of 25, two groups 15 and three groups 10. Just choose one of "1" and "2" to practice. If you measure it, you can increase or decrease it according to your physical limit.

Abdominal muscles: practice sit-ups. Two groups at a time, a group of 30, two groups of 20.

The most critical and difficult thing: perseverance.