哑铃健身教练—胸肌 腹肌 锻炼动作教程-从健身小白到健身达人全过程

哑铃健身教练

哑铃是肌肉力量锻炼中最重要，最方便，最常用的健身器械。

哑铃健身教练app是目前最齐全，最全面的健身图解教程大全。

经常更换哑铃动作，能更加的激活身体各个部位的肌肉，让肌肉得到发展，也可以自定义计划。

我们提供来自专业健身教练整理的最有效的动作教学，满足不同哑铃爱好者的需要，适合锻炼以哑铃为主要器材的入门爱好者，在家里也可以享受专业的健身指导。

想要身材更加紧致有力量，力量训练少不了，而在力量训练的选择上，除了徒手力量训练，就是器械训练，而在力量训练当中，属哑铃动作最为普遍，其原因如下：

小巧易执行，不占空间，使用方便
相比于固定器械，活动范围更大，
更具针对性，能够通过强化训练改善左右臂力量的不平衡
相对于大重量器械更加安全
可以根据需求调整动作幅度，更具灵活性
重量从轻到重，总有一个适合你


对于大众来讲，锻炼的目的从来都不是去参加健美比赛，同样也不会有太多的时间走进健身房，所以只要准备一对哑铃，在家锻炼完全可以满足你的需求。

在哑铃动作的选择上，简直不要太多，但对于以强身健体为目的的我们来讲，选择一组一次可以锻炼全身的动作就够了，比如以下几个动作：

常见的哑铃锻炼方法
1、哑铃颈后单臂屈伸
站着、坐着都可以，两腿分开，挺直身体，右手掌心向前，向上举起哑铃，高度要高于头顶。然后保持上臂不动，掌心向前，将哑铃慢慢下降至头的后方，然后还原到开始的位置。重复几次后换手再做。
2、哑铃直划船
站好，两腿分开与臀同宽，躯干保持挺直，两手各握一哑铃，将哑铃悬于大腿前方，掌心朝后。弯曲并向两侧上提肘关节，将哑铃竖直提拉到肩关节高度，注意此时肘关节略高于哑铃。停留数秒钟，再慢慢下放哑铃至初始位置。
3、哑铃交替弯
坐姿立姿均可，两脚并拢踏于地面，躯干保持挺直，两手各握一哑铃悬于体侧，掌心向前。保持上臂不动，弯曲左侧肘关节，将哑铃举至肩部高度，同时掌心外旋，使肱二头肌顶峰收缩。然后慢慢还原至初始位置。左臂下放的同时屈右臂，做同样的弯举动作。


注意事项：
动作前活动热身，动作结束后整理放松
如果锻炼目的是增肌（男性），那么选择大重量（最好选择65%—85%负荷的哑铃。举个例子，如果每次能举起的负荷是10公斤，就应选择重量为6．5公斤—8．5公斤的哑铃进行锻炼。）小次数的方式来做，一般每个动作做8-12次，每次做3-5组。
如果锻炼目的是塑形（女性），那么选择小重量（2KG左右）多次数的方式来做，一般每个动作12-20次，每次做3-5组。
Dumbbell fitness trainer

Dumbbells are the most important, most convenient and most commonly used exercise equipment for muscle strength exercises.

Dumbbell fitness coach app is currently the most complete and comprehensive fitness tutorial tutorial.

Regularly changing the dumbbell movement can more activate the muscles of various parts of the body, let the muscles develop, and can also customize the plan.

We provide the most effective action teaching from professional fitness instructors to meet the needs of different dumbbell lovers. It is suitable for beginners who use dumbbells as the main equipment, and can also enjoy professional fitness guidance at home.

If you want to be more compact and powerful, strength training is indispensable. In the choice of strength training, in addition to freehand strength training, it is equipment training. In strength training, dumbbell movement is the most common. The reasons are as follows:

Small and easy to implement, no space, easy to use
The range of activity is larger than that of fixed instruments.
More targeted, able to improve the imbalance of left and right arm strength through intensive training
Safer than heavy weight instruments
Can adjust the range of motion according to demand, more flexibility
From light to heavy, there is always one for you.


For the public, the purpose of exercise is never to participate in bodybuilding competitions, nor will there be too much time to enter the gym, so as long as you prepare a pair of dumbbells, you can fully meet your needs at home.

In the choice of dumbbell movement, it is not too much, but for the purpose of physical fitness, it is enough to choose a group of exercises that can exercise the whole body at one time, such as the following actions:

Common dumbbell exercise method
1. One-arm flexion and extension of the dumbbell neck
Standing and sitting can be, legs apart, straight body, right palm forward, lift the dumbbell up, the height is higher than the top of the head. Then keep the upper arm still, move the palm forward, slowly lower the dumbbell to the back of the head, and then return to the starting position. Repeat and change hands and do it again.
2, dumbbell straight boating
Stand well, keep your legs apart and hip width, keep your torso straight, hold a dumbbell in each hand, and hang your dumbbells in front of your thighs with your palms facing back. Bend and lift the elbow joints on both sides and lift the dumbbell vertically to the shoulder joint height. Note that the elbow joint is slightly higher than the dumbbell. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
3, dumbbells alternately bent
Sitting in a standing position, feet on the ground together, the torso is kept straight, each hand holds a dumbbell hanging on the side of the body, palm forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to the shoulder height, and rotate the palm outward to make the biceps peak contract. Then slowly restore to the initial position. When the left arm is lowered, bend the right arm and do the same bending action.


Precautions:
Warm up before the action, relax after the action
If the purpose of the exercise is to increase muscle (male), then choose a large weight (preferably choose a dumbbell with 65%-85% load. For example, if the load can be lifted 10 kg each time, you should choose a weight of 6. 5 kg - 8.5 kg of dumbbells to exercise.) Small number of ways to do, generally do 8-12 times per action, each time do 3-5 groups.
If the purpose of the exercise is to shape (female), then choose a small weight (about 2KG) multiple times to do, generally 12-20 times per action, 3-5 groups each time.