Dumbbell home exercise method

With the increasing social pressure, many people do not have time to go to the gym for professional exercise. Therefore, in order to save time and for their own health, many people in life will buy a pair of dumbbells to exercise at home. This can also achieve the same exercise and fitness effect as gym exercise. So, what are the dumbbell home exercise methods? The following is a detailed introduction to the home dumbbell method.

In the era of cotton thread wrapped boxing, the boxer's sweat, blood, flesh and rice paste soaked in cotton thread merged into one, making the fist tips extremely sharp. The cotton thread wrapped fists could cause damage to any part of the opponent's body. Therefore, in that era, the knee techniques used by Muay Thai fighters were mostly flying knees and jumping knees, and almost no one dared to use other knee techniques. When cotton thread was replaced by boxing gloves, new techniques were developed that allowed Muay Thai fighters to knee their targets while standing, rather than having to jump up and deliver the knee strike as they had done in the past.

The implementation of straight knee requires coordinated movements of all parts of the body.

1. When the opponent stretches out his arms and tries to hug my (the one wearing light-colored pants) neck, I can also stretch out my arms, support the opponent's neck, destroy the opponent's balance, and then use a straight knee to hit the opponent's abdominal area.

2. When the opponent attacks with a straight knee, I (the one wearing black pants) can use one hand to push towards the opponent's chest and use the other hand to block the knee strike, making the opponent's attack miss and lose balance.

3. When the opponent stretches out his arms and prepares to grab my (the one wearing black pants) neck and implement a straight knee, I can use my hands to block the opponent's arms and then sweep and kick the opponent's supporting leg.

Shoulder muscle action: Seated shoulder press: Hold the dumbbells with both hands and sit on a bench. Lift the dumbbells from the outside in two arcs to above your head, pause for a moment, and then slowly return to the original position.

Upright lateral raise: Hold the dumbbells with both hands and bend your elbows slightly. Lift the dumbbells from both sides of the body until they are level with your shoulders. Pause for a moment, then slowly return to the original position.

Prone lateral raise: Bend your body forward to keep your upper body parallel to the ground, hold the dumbbells in both hands and let them hang naturally, raise the dumbbells sideways to shoulder level, and then slowly put them back in place.

Biceps exercise: Wrist curl: Hold the dumbbells with your palms facing forward and place them naturally on both sides of the body. Lift the dumbbells with the contraction force of the biceps, and then turn your wrists so that your palms turn downward.

Side bend: Keep your upper arms close to the sides of your body, and use the contraction of your biceps to lift them up to the front of your shoulders, contract at the top, pause for a moment, and then slowly lower them.

Triceps exercise: Supine arm flexion and extension: Lie on your back on a bench, hold dumbbells in both hands with your palms facing up, stretch your arms above your chest, hold the dumbbells to the top of your head, and then return to the original position. During the movement, keep your upper arms perpendicular to the ground.

Prone arm flexion and extension: Hold the dumbbell in front of you with one hand, with your upper arm close to your body, lift the dumbbell backward and upward until your arm is straight, pause for a moment, and then slowly put it back to the original position.

The above content is a detailed introduction to several methods of using dumbbells at home. I believe that now everyone should know how to use dumbbells for fitness exercises at home. I hope the above content can be helpful to everyone. Here, experts remind you that exercise needs to be gradual and not reckless to avoid damaging the body.