Buy a dumbbell, but do not buy a treadmill, when you bought, you take him on it just to see when the TV with a -----. The conditional can also purchase a gantry --- it can exercise many parts, no need to buy a multi-functional fitness ---- useless!
Here's what the various parts of the body dumbbell workout methods:
Separate to train with dumbbells action (mainly the following parts of training movement a> chest 2> Back 3> Shoulder 4> brachial 3 5> brachial 2 6> leg):
A chest
1. Lying elected: the thickness of pectoralis major and chest training groove.
Action: Two hand-held supine dumbbell bench, dumbbell placed on the shoulder, palm facing up, the push to arm dumbbell extension, pause, and then recover slowly. Tip: the push and were curved down to pectoralis major muscle is fully contracted and fully extended.
2. On the ramp elected: training on the major pectoral muscle.
Action: Action Tips and supine choose the same, difference is transferred to the bench face angle of 30 ~ 40 degrees, oblique lie above do.
3. Supine birds: the main training center chest ditch.
Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side arms micro dumbbell delegated to the lowest point arc, chest fully extended, the chest muscle contraction force to arms arc the move to restore.
4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle of the best action.
Action: shoulder sit cross-bench, feet forward, hands clenched in the chest at the top end of the dumbbell, dumbbell shoulder axis will slowly put to (down) head back (feeling chest and thorax extension), put limits to mention Pull dumbbell to restore.
Note: To prevent damage, not too fast pace of the decentralization process.
Second, the shoulder
1. Elected: deltoid training before the main beam, the beam and after the beam.
Action: seated, holding dumbbells in both lateral, outreach elbows, palms forward, to push dumbbell to the highest point of the arc, pause, slow control dumbbell according to the original line (arc) reduction. Tip: can also be done standing, arms at the same time to do one-arm rotation can be done.
2. Lateral Raise: The main training deltoid muscle in the beam.
Action: Two hand-held dumbbells perpendicular to the front legs, body slightly forward, and bend your elbows, lift the dumbbells on both sides of the high bridge until you come to the deltoid muscle at the "peak contraction" bit, Pause, then slowly restore shoulder muscle control. Can also be done one arm, arms rotation.
3. Leaned over Lateral Raise: the main beam after deltoid training.
Action: Two hand-held dumbbells, palms relative, bent knees, body stability, and arms to both sides on the move, and then slow to restore control.
4. Shrug: The main train trapezius.
Action: Two hand-held dumbbells perpendicular to the lateral knee peg-leg, upper body micro-forward, fully on the shoulders raised, the trial acromion lobe touch, pause, and then slow to restore control.
3, back
1. Leaned over arms row: the main train the latissimus dorsi.
Action: Micro-bent knees, holding dumbbells in each hand, hanging in the body before the bottom, to the contraction of latissimus dorsi muscle to the elbow and shoulder pulling dumbbells or slightly higher
Above the shoulder position, pause, and then the tension control latissimus dorsi dumbbell slowly restored. Note: Boat mainly in the latissimus dorsi muscle contraction stretching, upper body should not elevation, to avoid leveraging.
2. Leaned one arm rowing: The main training back outside and lower back.
Action: holding dumbbells, palms inward, the other hand support the location of the ipsilateral leg knee implant to stabilize the body. Will be referred dumbbell waist position (Back full contraction), pause, and then controlling slow reduction (fully stretched back muscles), finish the side for other side to do.
3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris.
Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until the upper body is about parallel to the ground. Then forced to make under the upper body to restore back muscle contraction. NOTE: To maintain tension, the body flexion dumbbells do not touch the ground. Action should not be too fast.
4, biceps
1. Alternating Curl: The main training biceps, biceps isolated.
Action: sitting (or standing), both hands hanging on the lateral dumbbell, palm relative, elbows by your sides. To the elbow as the fulcrum, curl up, and forearm supination the palm facing up, move to the highest point of tightening biceps, pause, and then control the reduction. Rotation to do.
2. Ideas Curl: The main train biceps muscle peak.
Action: standing, upper body the natural flexion, a hand-held dumbbells perpendicular to the body before the upper arm posted by ipsilateral knee or leg. The other hand bent ipsilateral knee or leg, stabilize the body. Dumbbell curl arm up to the highest point so that the contraction of the biceps to the limits, pause, and then recover slowly.
3. Scoliosis quote: The main training brachialis and forearm muscles.
Action: sitting (or standing), holding dumbbells in each hand hanging at the sides of body, palm relative, close lateral upper arm, elbow as the fulcrum, forced upward curl to the highest point, pause, and then recover slowly. Tip: arms may also be done, there can be alternate to do.
5, triceps
1. Neck arm flexion and extension: the main train triceps.
Action: sitting (or standing), two-hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as the fulcrum to do bent arm extension. Tip: arms may also be done, there can be alternate to do.
2. Bent arm flexion and extension: The main training the upper triceps.
Action: bent, feet before and after the opening into a lunge with one hand and knee stability and body support front legs and another holding dumbbells, upper arms close to sides of body. Triceps Push back at the top of outriggers to forearm parallel with the ground, so that ultimate triceps contraction, pause, and then recover slowly.
6, leg
1. Squat: The main training the thigh muscles and gluteus maximus.
Action: hold dumbbells in each hand lateral, or dumbbell placed slightly higher than the shoulder position, control stability, the natural opening about two feet shoulder width, was micro-eight shaped feet, chest, back tightening. Knee squat to the lowest, and then forced contraction Dunqi thigh reduction.
2. Stride squatting: The main training gluteus maximus, biceps femoris and quadriceps.
Action: Two hand-held bell feet of natural opening, a step forward in the right foot, knees, hind leg knee almost close to the ground, into a scissors-lunge squatting. After the completion of the required number of one leg for another leg before the cross to do.
3. Prone hamstring quote: The main training biceps femoris.
Action: prone on a bench, feet clip dumbbell or dumbbell tied to his ankle, the leg hanging, his hands hold stool side, legs straight. And biceps femoris force, and bend their legs, to the highest point so that the biceps femoris muscle in a "peak contraction" position, pause to biceps femoris slow controlled tension reduction.
7, leg
Standing on one leg toes: The main training calf.
Action: dumbbell in one hand, one hand on fixtures, standing on one foot before the foot pedal, the heel under the bottom out as far as possible, bring another Tui Quxi leg. Small leg muscle contraction force to bring the highest point of the heel, pause, and then recover slowly. Alternating legs do.
If If you still do not understand the DVD P90X recommend you look at the disc, can give you a good idea
