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MindMap Gallery Aron Dumbbell Fitness Encyclopedia Complete Version

Aron Dumbbell Fitness Encyclopedia Complete Version

Dumbbell fitness collection, including flat bench, back movements, arm movements, shoulder movements (pay attention to the scapular muscle group warm-up), hip and leg movements, if you are interested, you can check it out.

Edited at 2023-08-30 04:16:39

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Aron Dumbbell Fitness Encyclopedia Complete Version

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Outline

Dumbbell fitness collection

Flat stool

chest action

Dumbbell close-grip bench press

Stimulate the inner chest muscles

Action essentials

The starting movement is the same as dumbbell bench press

Dumbbell bench press

Stimulate the pectoralis major muscle

Action essentials

1. Tighten the shoulder blades (shrug, retract the shoulder blades, sink) 2. Slightly arch the back 3. Embrace movement 4. Do not touch the dumbbells together

Dumbbell flat fly

Stimulate the inner and lower edges of the chest muscles

Action essentials

1. The starting movement is the same as the dumbbell bench press. 2. Do not hold too much weight, as the movement will be easily deformed. 3. The range should not be too large, as long as the arms are parallel to the body.

Dumbbell incline bench press

Stimulate upper chest

Action essentials

1. Mostly the same as dumbbell bench press 2. Bench angle 30 to 45 degrees

All-round special training with dumbbells

sitting position

Dumbbell shoulder press

Dumbbell lateral raise

One-arm triceps curl

dumbbell curl

Dumbbell hammer curl

lean over

Arm tricep curl

Analysis: Bend your arms backwards

One-arm rowing

Rowing with both arms

Dumbbell deadlift

subtopic

legs

Goblet Squat

Dumbbell lunges

Dumbbell straight leg deadlift

back action

Bench one-arm dumbbell row

Dumbbell double arm row

Action essentials

chest lifted

Dumbbell double arm row

Exercise the latissimus dorsi, rhomboids, and trapezius muscles

Action essentials

1. Similar to rowing, not pulling 2. Keep the body as parallel to the ground as possible 3. Don’t slump, keep your spine in a neutral position

Dumbbell one-arm row

Develop the width of your latissimus dorsi muscles

Action essentials

The body cannot be rotated at the top

Dumbbell deadlift

(Romanian Deadlift) Exercise the entire posterior and lateral chain of the body

Action essentials

1. Don’t stand on your back 2. Pulling action, not squatting

arm movements

Exercise triceps

seated dips

Action essentials

1. Position your hands in a V-shape, and use the bottom of your palm to hold the dumbbell. 2. Keep your upper arms stable at all times. 3. Try to tighten your elbows as much as possible. 4. Move slowly.

supine arm extension

Action essentials

1. Choose an appropriate weight, not too heavy. 2. The upper arms do not need to be vertical to the ground, and are deliberately tilted slightly. 3. Pause for a second or two during peak contraction, and move slowly.

bent over arm extension

Action essentials

1. When contracting at the peak, you can lift it back a little bit. 2. The movement should be slow. If the dumbbell is heavy, be careful to keep the spine in a neutral position.

Exercise biceps

dumbbell curl

Action essentials

1. Tighten your core, keep it steady, and don’t swing it around. 2. Keep your upper arms close to the side of your body. 3. Don’t shrug your shoulders. Pay attention to your shoulder sinking.

hammer curl

Action essentials

Dumbbell bending moment

Dumbbell single arm bending moment

Action essentials

1. Not suitable for too much weight 2. Rest your elbows on your legs

Shoulder movements (pay attention to scapular muscle group warm-up)

Dumbbell side flat

Stimulate the middle deltoid muscle

Action essentials

1. The arms can be slightly bent 2. Keep the body stable 3. The movement speed is slow

dumbbell press

Stimulate the middle deltoid muscle

Action essentials

1. Sink your shoulders 2. Keep your forearms vertical to the ground 3. Tighten your core

dumbbell press

Stimulate the anterior and middle deltoid muscles

Action essentials

1. Same as dumbbell press 2. No need to touch the dumbbells deliberately

Dumbbell front raise

Stimulate the anterior deltoid muscles

Action essentials

Just raise your arms until they are parallel to the ground, no need to raise them too high

Dumbbell bent over side raise

Stimulate the posterior deltoid muscles

Action essentials

1. Keep your spine in a neutral position and tighten your core 2. Press your butt against the wall to relieve pressure on your waist

Butt and leg movements

Goblet Squat

Stimulates quadriceps and glutes

Action essentials

1. Keep the dumbbells close to your body 2. Keep your chest and shoulders straight, keeping your spine in a neutral position 3. Keep your toes and knees in the same direction 4. Movement speed should be slow, try to within 4 to 5 seconds

Dumbbell lunges

Stimulates quadriceps and glutes

Action essentials

1. Keep your calves perpendicular to the ground 2. Don’t let your knees touch the ground 3. Keep your body as vertical as possible 4. Move slowly

Bulgarian Squat

dumbbell lunge

Dumbbell leg extensions

Stimulates quadriceps, front thighs

Action essentials

Slow down and feel your muscles working

Dumbbell leg curls

Stimulate biceps and hamstrings

Action essentials

Pay attention to the speed of movement

Dumbbell straight leg deadlift

Stimulates hamstrings and buttocks

Action essentials

1. Keep the spine in a neutral position 2. The legs do not need to be completely straight, the knees are slightly bent 3. It is not a squat, the knee joints remain stationary, the only thing that moves is the hip joint