|Material:||Cast Iron+rubber Coating||Weight:||2.5-50kg|
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. 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.
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.
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.
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.
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.
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.