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Chrome-plated dumbbell specifications: (one pack) 2.5kg, 5kg,
7.5kg, 10kg, 12.5kg, 15kg, 17.5kg, 20kg, 22.5kg, 25kg, 27.5kg,
30kg, 32.5kg, 35kg, 37.5kg, 40k g , 42.5kg, 45kg, 47.5kg, 50kg.
In terms of material, chrome-plated fixed dumbbells are cast in
pure iron, the dumbbells are black rubber coated, and the outer
cover is electroplated; the dumbbell rod and the rubberized iron
are assembled with an adhesive with good adhesion. Fix to prevent
the screws from loosening. The quality of this product, so
customers can use it with confidence.
chrome-plated fixed dumbbells are small in size, convenient to
store and do not take up space. They are assembled in a fixed way
and are stable during use. All kinds of movements can be exerted in
place to achieve the best exercise effect, and the noise is small,
suitable for offices and homes.
The specific exercise methods for chrome coated dumbbells are as
follows:
1. Chest
1. Flat bench press: mainly practice the thickness of the
pectoralis major and chest groove.
Movement: On a supine bench with dumbbells in both hands, place the
dumbbells on your shoulders with your palms facing up, push the
dumbbells up until your arms are straight, stop for a while, and
then slowly restore.
Tip: Push up and down in an arc to fully contract and extend the
pectoralis major.
2. Incline press: Mainly practice the upper chest muscles.
Movement: The essentials of the movement are the same as the flat
bench press. The difference is that the stool surface is adjusted
to an inclination of 30 to 40 degrees, and it is done reclining on
it.
3. Recumbent Asuka: Mainly practice the middle chest groove.
Action: On a supine bench, hold dumbbells in both hands, palms
facing each other, naturally straighten your arms above your chest,
slightly bend your elbows, lower the dumbbells to a low point on
both sides, fully extend your chest muscles, and contract your
chest muscles to make your arms curved. Lift up and restore.
4. Supine straight arm pull up: It is a good movement to expand the
chest cavity and train the pectoralis major and serratus anterior.
Movement: Lie on a bench with shoulders on your back, with your
feet on the ground, hold one end of the dumbbell with both hands
above your chest, slowly place the dumbbell (decrease) behind your
head with the shoulder as the axis (feel the pectoral muscles and
rib cage stretched), and then lift it up Dumbbell reduction.
Note: To prevent damage, the speed of the decentralization process
should not be too fast.
2. Shoulder
1. Referral: mainly practice the front, middle and back deltoids.
Movement: Sitting, hold the dumbbells on your side with both elbows
abducted, palms facing forward, push the dumbbells in an arc to a
high point, stop briefly, and slowly control the dumbbells to
return to the original route (arc).
Tip: You can also do it in a standing position, with both arms at
the same time, or you can do it in rotation with one arm.
2. Lateral flat lift: Mainly practice the deltoid muscle.
Movement: Hold dumbbells hanging in front of your legs, lean
forward slightly, elbows slightly bend, lift the dumbbells to both
sides to shoulder height, put the deltoid muscle in the "peak
contraction" position, stop briefly, and then slowly restore the
shoulder muscle control. It can also be made with a single arm and
alternate with two arms.
3. Bend and raise sideways: mainly practice the deltoid back beam.
Movement: Holding dumbbells in both hands, palms facing each other,
leaning over and bending the knees, the body is stable, the arms
are raised to both sides, and then the control is slowly restored.
4. Shrug: Mainly practice trapezius.
Movement: hold the dumbbells down to the side of the body, bend the
knees slightly, lean the upper body slightly forward, fully lift
the shoulders, try the acromion to touch the earlobe, stop briefly,
and then slowly control the restoration.
3. Back
1. Bent over and rowing with arms: mainly practice lats.
Movement: Bend over and slightly bend the knees, hold dumbbells in
each hand, hang down in front of the body, use the contraction
force of the latissimus dorsi to lift the dumbbells to the height
of the elbows and shoulders or slightly above the shoulders, stop
briefly, and then use the latissimus dorsi The tension controls the
dumbbell to slowly restore. Note: When rowing, the latissimus dorsi
is mainly contracted and stretched. The upper body should not be
lifted up to avoid borrowing force.
2. Bend over one-arm rowing: Mainly practice the outer back and
lower back.
Movement: Hold dumbbells, palms facing inward, and use the other
hand to support the fixed object at the knee of the same leg to
stabilize the body. Lift the dumbbell to the waist position (full
contraction of the back muscles), stop for a while, and then slowly
return to control (full extension of the back muscles), and switch
to the other side after finishing.
3. Straight leg deadlift: mainly practice the lower back, gluteus
maximus and biceps femoris.
Movement: Hold dumbbells in both hands and hang down in front of
the body, with both feet naturally open, shoulder-width apart,
straight legs, back straight, bend forward and raise your head
until the upper body is approximately parallel to the ground. Then
the lower back muscles contract hard to restore the upper body.
Note: In order to maintain tension, do not touch the ground with
dumbbells when bending forward. Do not move too fast.
Fourth, the biceps
1. Alternate curls: Mainly practice the biceps and separate the
biceps.
Movement: Sitting (or standing), hold dumbbells hanging down to the
sides of the body, palms facing each other, and elbows on both
sides of the body. With the elbow joint as the fulcrum, curl
upwards, and at the same time, the forearm is externally rotated
and the palm is facing up. Lift to the high point to tighten the
biceps, stop briefly, and then control the restoration. Do it in
rotation.
2. Mindful curls: mainly practice the peaks of the biceps.
Movement: Stand up, bend the upper body naturally, hold a dumbbell
in front of the body, and place the upper arm against the knee or
leg on the same side. Place the other hand with the bent arm on the
same knee or leg to stabilize the body. Lift the dumbbell arm
upwards to a high point, contract the biceps to, stop briefly, and
then slowly return.
3. Side curl: mainly practice brachialis and forearm muscles.
Motion: Sitting (or standing), hold dumbbells in each hand and hang
to the side of the body, palms facing each other, upper arms close
to the side of the body, elbow joints as the fulcrum, strong upward
curling to a high point, stop for a while, and then slowly return.
Tip: Both arms can be done at the same time or alternately.
Five, triceps
1. Neck and back arm flexion and extension: Mainly practice
triceps.
Movement: Sitting (or standing), hold one end of the dumbbell with
both hands above the back of the neck, with palms facing forward,
upper arms fixed, and elbows as fulcrums for arm extension.
Tip: Both arms can be done at the same time or alternately.
2. Bent arm flexion and extension: Mainly practice the upper
triceps.
Movement: Bend over, stand forward and backward into a lunge, hold
the front knee with one hand to stabilize the body, and hold a
dumbbell in the other, with the upper arm close to your side. Force
the triceps to extend the arm backward and upward until the forearm
is parallel to the ground, so that the triceps is contracted,
paused, and then slowly restored.
Six, squat
1. Squat: Mainly practice thigh muscles and gluteus maximus.
Movement: Hold dumbbells on your side with both hands, or place the
dumbbells slightly above your shoulders, and control stably,
naturally open your feet to the width of your shoulders, your feet
are slightly eight-shaped, straighten your chest, and tighten your
back. Bend your knees and squat to a low position, and then squat
up with your thighs.
2. Lunge squat: mainly practice the gluteus maximus, biceps femoris
and quadriceps femoris.
Movement: Hold the bell in both hands, stand up naturally with both
feet, take a step forward with your right foot, bend your knees,
and squat with your back knees almost close to the ground. After
completing the specified number of times on one leg, switch to the
other leg to do the front straddle.
3. Prone leg curls: Mainly practice biceps femoris.
Movement: Lie down on a bench, clamp dumbbells with your feet or
tie dumbbells to your ankles, hang your calves in the air, hold the
stool with your hands, and straighten your legs. Then force the
biceps femoris, bend the calf, make the biceps femoris in the "peak
contraction" position at the highest point, stop for a while, and
slowly restore with the tension of the biceps femoris.
Seven, calf
Standing one-leg heel lift: Mainly exercise calf muscles.
Movement: hold a dumbbell in one hand, hold the fixture in the
other hand, stand on the pedal with the forefoot of one foot, lower
the heel as far as possible, and raise the calf by bending the
other leg. The calf muscles are contracted vigorously, lift the
heel to the high point, and then slowly return.