家里怎样用哑铃健身？ 哑铃健身方法？英文双语对照

家里怎样用哑铃健身？

1、直立，双手各拿着一哑铃，掌必相对。手臂保持微屈，侧平举哑铃到哑铃至略超过肩高。停一下，接着缓慢下放还原。

2、罗马尼亚式硬拉：直立，掌心往下推一对哑铃，并悬在体前。通过抬臀让身体重心往后落到脚后跟，稍稍屈膝，哑铃沿大腿下滑直到胫骨中端。还原到起始位置，接着重复。

3、哑铃飞鸟：在平凳上躺着，双脚撑地。推一对哑铃于胸上方，掌心相对。手臂保持微屈，缓缓沿弧线下放哑铃直到上臂平等于地面。停一下，接着沿同一弧线还原哑铃到起始位置，再重复。

4、垂直跨步：握一对哑铃垂于体侧。面朝平凳一侧站立，然后方腿上跨步，置右脚于平凳上。右腿用力下蹬，带动身体至凳上直至双脚平踏凳面。接着左腿下跨步，使身体回到起始位置。然后左腿上跨步，再重复，双退交替进行。

哑铃健身方法？

哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

哑铃健身的方法，怎样正确使用哑铃健身？

举哑铃正确的做法想要达到最大的举哑铃效果，我们就应该保持正确姿势，首先双脚开立，距离不要太大，与肩同宽就可以，保持稳定，挺胸收腹，上臂与小臂的夹角为90度，双手手心朝正前方，拳眼相对，然后向上推起。推的时候呼气，且动作一定要慢，最好保持匀速。用哑铃健身时注意：运动前要充分热身哑铃是一种练习力量的辅助器材，无论是练力量，还是塑身形，都能起到很好的作用。在用哑铃进行健身时我们也需要注意一些事项，保证自己安全的使用哑铃锻炼身体，最重要的就是在运动前要充分的做热身运动，包括5-10分钟的有氧训练和身体主要肌肉的伸拉;做动作不要过快，尤其是腰腹的稳定性很重要;训练动作要避免单一，全身均衡是最重要的。

哑铃健身的时间？

健身的最佳时间是上午10点与下午5点左右，因为这时人体精力最充沛，睡前一个小时不要锻炼，否则影响睡眠。

哑铃运动健身方法？

哑铃是可以锻炼胸部和肩颈部肌肉的健身器材，锻炼胸部肌肉训练方法常见的有哑铃屈臂推、哑铃画圆、哑铃卧推。锻炼肩部肌肉的训练方法常见的有哑铃侧平举、坐姿哑铃推举等。这些训练方法一般以10次为一组，一次做2组。

1、哑铃屈臂推

身体放松平躺在长凳上，双脚平踏地面。手持哑铃停放在胸部上方，上下推举哑铃。举的时候让胸大肌有夹紧的感觉。

2、哑铃画圆

身体放松平躺在长凳上，双脚平踏地面，手持哑铃，手心向上。向两边打开手臂，至头上方。使哑铃相对在头上方，同一轨迹还原、停止，让胸大肌收缩。

3、哑铃卧推

身体放松平躺在长凳上，双脚平踏地面。两肘弯曲，握住哑铃，拳眼相对，手心朝腿部的方向，哑铃的轴线位于乳头上方1厘米处，抵住胸部。向上推起，两肘内收，夹肘的同时夹胸。哑铃向上的同时略向前偏，呈抛物线的运动轨迹。然后，使两直臂向两侧张开，两臂慢慢弯屈，哑铃垂直落下，下降至最低处时，即做上推动作。

4、哑铃侧平举

两手持哑铃虎口向前垂于腿前，身体稍前倾，双肘微屈，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。也可单臂做，两臂轮换。

5、坐姿哑铃推举

坐在长凳上面，俯身直背，双手掌心相对握持哑铃。保持好坐姿，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。

徒手健身和哑铃健身的区别？

徒手健身属于有氧运动，可以跑步，可以游泳，蛙跳，鸭子步走，高抬腿，后蹬跑，跨步跑等这些徒手运动都能健身，但就是长肌肉慢。

如果是持哑铃做侧平举，前平举，做哑铃操等，这些持哑铃运动都能练出肌肉来，这是和徒手健身的区别。

哑铃健身上面说的做8组这个组是什么意思？

周一：肩、小腿

杠铃推举4组，分别10、8、6、3RM(每组不断加

重量的意思)

阿诺德推举4组,8RM

直立划船4组,10RM

哑铃侧平举3组,12RM递减组(递减组：例如先

用12磅哑铃做到力竭，马上换8磅的再做到力竭，

然后5磅做到力竭。以上3次算一组，休息一分钟继

续做下一组，共做3组)

俯身哑铃侧平举3组,12RM递减组

站姿提踵4组,12RM

坐姿提踵4组,12RM

周三：背、肱二头肌、腰

宽握引体向上分多组，一共做30个(一个都做不

起来就先用宽握高位下拉代替,4组,10RM)

俯身划船4组,10RM

T杠划船4组,10RM

坐姿划船4组,12RM

杠铃弯举3组,12RM

哑钤交替弯举3组12RM

硬拉充分热身,3组，分别8、6、3RM(每组不断

加重量的意思)

罗马椅挺身3组,12RM

周五：胸、肱三头肌

杠铃卧推4组，分别10、8、6、3RM(每组不断加

重量的意思)

上斜杠铃卧推4组,10RM

屈臂撑4组，每组做至力竭

仰卧飞鸟4组,12RM

坐姿颈后哑铃臂屈伸3组,10RM

绳索下压3组,10RM

背后屈臂撑3组,10RM

周日：大腿、腹部

自由深蹲6组，分别12、10、8、6、3、3RM(每

组不断加重量的意思)

腿举6组,8RM

箭步蹲4组,10RM

腿弯举4组,10RM

卷腹4组25次

宿舍健身哑铃买多重？

买五公斤左右的哑铃就行了，宿舍锻炼不准求高强度，所以有一点力度就行了，如果使用过重的哑铃会影响后期学习和工作。

正确的哑铃健身方法？

哑铃是可以锻炼胸部和肩颈部肌肉的健身器材，锻炼胸部肌肉训练方法常见的有哑铃屈臂推、哑铃画圆、哑铃卧推。锻炼肩部肌肉的训练方法常见的有哑铃侧平举、坐姿哑铃推举等。这些训练方法一般以10次为一组，一次做2组。

1、哑铃屈臂推

身体放松平躺在长凳上，双脚平踏地面。手持哑铃停放在胸部上方，上下推举哑铃。举的时候让胸大肌有夹紧的感觉。

2、哑铃画圆

身体放松平躺在长凳上，双脚平踏地面，手持哑铃，手心向上。向两边打开手臂，至头上方。使哑铃相对在头上方，同一轨迹还原、停止，让胸大肌收缩。

3、哑铃卧推

身体放松平躺在长凳上，双脚平踏地面。两肘弯曲，握住哑铃，拳眼相对，手心朝腿部的方向，哑铃的轴线位于乳头上方1厘米处，抵住胸部。向上推起，两肘内收，夹肘的同时夹胸。哑铃向上的同时略向前偏，呈抛物线的运动轨迹。然后，使两直臂向两侧张开，两臂慢慢弯屈，哑铃垂直落下，下降至最低处时，即做上推动作。

4、哑铃侧平举

两手持哑铃虎口向前垂于腿前，身体稍前倾，双肘微屈，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。也可单臂做，两臂轮换。

5、坐姿哑铃推举

坐在长凳上面，俯身直背，双手掌心相对握持哑铃。保持好坐姿，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。

健身锻炼的方法哑铃？

哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

In the home how to use dumbbell fitness?

1, erect, both hands is taking one dumbbell each, the palm needs opposite. The arm keeps small bend, side is smooth lift dumbbell to come to exceed shoulder height slightly to dumbbell. Stop, slow transfer to a lower level is then reductive.

2, Romanian type pulls forcedly: Erect, the centre of the palm pushs a pair of dumbbell downward, hang before body. Through carrying buttock lets in the future of body centre of gravity fall to calcaneal, bend one's knees of in a way, dumbbell edge ham glides until tibial in upright. Reductive to position of rest, repeat then.

3, dumbbell flyer: Lying on smooth stool, double foot maintains the ground. Push a pair of dumbbell at pectoral upper part, the centre of the palm is opposite. The arm keeps small bend, slowly dumbbell of edge arc transfer to a lower level is made the same score till the upper arm be equal to the ground. Stop, along same arc then reductive dumbbell arrives position of rest, repeat again.

4, perpendicular step: Grasp a pair of dumbbell to hang down at body side. Look out makes the same score stool a side to stand, next the step on square leg, on stool of Yu Ping of buy right leg. Right leg issues pedal forcibly, drive the body to till double foot makes the same score face stepping stool,go up to stool. Then left leg leaves step, make the body returns position of rest. Next the step on left leg, repeat again, double retreat undertake alternately.

Dumbbell fitness method?

Dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

Dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.

The method of dumbbell fitness, use dumbbell fitness how correctly?

Lift the way with right dumbbell to want to achieve the biggest cite dumbbell effect, we should maintain correct pose, above all double foot is opened, the distance does not want too big, be the same as with the shoulder wide OK, keep stable, hold out a bosom to receive an abdomen, the included angle of the upper arm and small arm is 90 degrees, face of both hands control ahead, boxing key point is opposite, push up next. When pushing expiratory, and movement must slow, had better maintain divide evenly fast. With the attention when dumbbell fitness: Dumbbell of sufficient warm up wanting before motion is a kind of assistor material that practices force, no matter be experienced force, still be model body form, can have very good effect. When undertaking fitness with dumbbell we also need to notice a few item, the use dumbbell that makes sure oneself are safe exercises, the most important warm-up should be done adequately before moving namely, include 5-10 minute main sarcous extends training having oxygen and body pull; to do a movement not to pass fast, especially movement of training of very important; should avoid the stability of lumbar abdomen onefold, the whole body is balanced it is the most important.

The time of dumbbell fitness?

Optimal time of fitness is in the morning at 10 o'clock with controlled at 5 o'clock afternoon, because at this moment human body energy is the most abundant, a hour does not take exercise, affect Morpheus otherwise.

Method of dumbbell motion fitness?

Dumbbell is to be able to exercise bosom and shoulder equipment of cervical sarcous fitness, exercise bosom muscle to train a method to commonly dumbbell bends an arm to push, dumbbell picture circle, dumbbell lies push. Exercise humeral ministry sarcous to train a method to commonly dumbbell side is made the same score lift, choose of sitting position dumbbell. These training methods are a group with 10 commonly, do 2 groups.

1, dumbbell bends an arm to push

The body loosens lie low to be on pew, double foot is smooth step the ground. Hold dumbbell park to be in bosom upper part, fluctuation choose dumbbell. Pectoralis major lets have the feeling of clamp when lifting.

2, dumbbell draws a circle

The body loosens lie low to be on pew, double foot is smooth step the ground, hold dumbbell, control up. Open an arm to both sides, to head upper part. Make dumbbell is in relatively head upper part, same contrail is reductive, stop, make pectoralis major contractive.

3, dumbbell lies push

The body loosens lie low to be on pew, double foot is smooth step the ground. Two elbow bend, handholding dumbbell, boxing key point is opposite, the direction of ministry of control face leg, the axes of dumbbell is located in tit upper part 1 centimeter of place, touch breast. Push up, two ancon adduction, clip ancon while clip bosom. Dumbbell up while slant ahead slightly, show the athletic contrail of parabola. Next, make two straight arms are stretched to two side, two arms bend slowly, dumbbell plummet, when dropping to be in to lowest, do namely drive.

4, dumbbell side is smooth lift

Two tactics holds dumbbell tiger's mouth-jaws of death to hang down ahead at the leg before, the body a bit pitch, double ancon is small bend, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line. Also but thin arm is done, two arms rotate.

5, choose of sitting position dumbbell

Sit in pew above, fu body is carried on the back continuously, both hands the centre of the palm is grasped relatively hold dumbbell. Hold good sitting position, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line.

The distinction of bare-handed fitness and dumbbell fitness?

Bare-handed fitness attributes movement having oxygen, can ran, can swim, leapfrog, duck pace goes, carry high leg, pedal runs after, step runs wait for these bare-handed motion can fitness, but grow muscle namely slow.

If be to hold dumbbell to do side to make the same score,lift, make the same score before lift, do dumbbell to hold etc, these hold dumbbell to move to be able to drill give muscle to come, this is the distinction with bare-handed fitness.

Say above dumbbell fitness do 8 groups what meaning is this group?

Zhou Yi: Shoulder, crus

Barbell choose 4 groups, respectively 10, 8, 6, 3RM(is added every groups ceaselessly

The meaning of weight)

Choose of A Nuo heart 4 groups, 8RM

Erect row 4 groups, 10RM

Dumbbell side is smooth lift 3 groups, 12RM degressive group (degressive group: For example first

Accomplish force exhaust with 12 pounds dumbbell, the redo that trades 8 pounds immediately arrives force exhaust,

Next 5 pounds accomplish force exhaust. Above calculates a group 3 times, rest one minute afterwards

Add does below one group, do 3 groups in all)

Side of Fu body dumbbell is smooth lift 3 groups, 12RM degressive group

Station appearance lifts heel 4 groups, 12RM

Sitting position lifts heel 4 groups, 12RM

Zhou San: Back, humerus 2 flesh, waist

Wide grasp pull-up branch group, altogether does 30 (one is done not

Rise to be used first wide grasp next exalted pulling to replace, 4 groups, 10RM)

Fu body rows 4 groups, 10RM

T bar rows 4 groups, 10RM

Sitting position rows 4 groups, 12RM

Barbell turn lifts 3 groups, 12RM

Alternant turn lifts dumb seal 3 groups of 12RM

Pull sufficient warm up forcedly, 3 groups, part 8, 6, 3RM(every groups are ceaseless

Add the meaning of weight)

Roman chair straighten one's back 3 groups, 12RM

Zhou Wu: Triceps of bosom, humerus

Barbell lies push 4 groups, respectively 10, 8, 6, 3RM(is added every groups ceaselessly

The meaning of weight)

Sprit bell lies on push 4 groups, 10RM

Bend an arm to maintain 4 groups, every groups are done to force exhaust

Lie on one's back flyer 4 groups, 12RM

Arm of the dumbbell after sitting position neck is bent extend 3 groups, 10RM

3 groups are pressed below the rope, 10RM

Back retroversion arm maintains 3 groups, 10RM

Weekday: Ham, abdominal

Freedom crouchs 6 groups greatly, part 12, 10, 8, 6, 3, 3RM(every

The group is ceaseless the meaning of aggravating quantity)

The leg lifts 6 groups, 8RM

A sudden big stride forward crouchs 4 groups, 10RM

Leg turn lifts 4 groups, 10RM

Roll abdomen 4 groups 25

Is dormitory fitness dumbbell bought multiple?

Bought 5 kilograms of right-and-left dumbbell to go, the dormitory takes exercise forbid to beg high strenth, so a bit strength went, if use,overweight dumbbell can affect later period study and work.

Accurate dumbbell fitness method?

Dumbbell is to be able to exercise bosom and shoulder equipment of cervical sarcous fitness, exercise bosom muscle to train a method to commonly dumbbell bends an arm to push, dumbbell picture circle, dumbbell lies push. Exercise humeral ministry sarcous to train a method to commonly dumbbell side is made the same score lift, choose of sitting position dumbbell. These training methods are a group with 10 commonly, do 2 groups.

1, dumbbell bends an arm to push

The body loosens lie low to be on pew, double foot is smooth step the ground. Hold dumbbell park to be in bosom upper part, fluctuation choose dumbbell. Pectoralis major lets have the feeling of clamp when lifting.

2, dumbbell draws a circle

The body loosens lie low to be on pew, double foot is smooth step the ground, hold dumbbell, control up. Open an arm to both sides, to head upper part. Make dumbbell is in relatively head upper part, same contrail is reductive, stop, make pectoralis major contractive.

3, dumbbell lies push

The body loosens lie low to be on pew, double foot is smooth step the ground. Two elbow bend, handholding dumbbell, boxing key point is opposite, the direction of ministry of control face leg, the axes of dumbbell is located in tit upper part 1 centimeter of place, touch breast. Push up, two ancon adduction, clip ancon while clip bosom. Dumbbell up while slant ahead slightly, show the athletic contrail of parabola. Next, make two straight arms are stretched to two side, two arms bend slowly, dumbbell plummet, when dropping to be in to lowest, do namely drive.

4, dumbbell side is smooth lift

Two tactics holds dumbbell tiger's mouth-jaws of death to hang down ahead at the leg before, the body a bit pitch, double ancon is small bend, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line. Also but thin arm is done, two arms rotate.

5, choose of sitting position dumbbell

Sit in pew above, fu body is carried on the back continuously, both hands the centre of the palm is grasped relatively hold dumbbell. Hold good sitting position, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line.

The methodological dumbbell that fitness exercises?

Dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

Dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.