Dumbbell Exercises

We've got nothing against barbells, but dumbbells offer a lot more versatility. You don't need much space, and you can find them anywhere—from the dinkiest hotel fitness center to your uncle's garage. With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day.

Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.

Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.

The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.

Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.

The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome - general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight and number of sets and repetitions you choose:

Dumbbell Romanian Deadlift

Dumbbell Hang Clean and Press

Single-Leg Romanian Deadlift

Single-Arm Dumbbell Snatch

Dumbbell High Pull

Russian Dumbbell Swing

Dumbbell Floor Press

Alternating Dumbbell Bench Press

Dumbbell Front Squat

Bulgarian Split Squat

Dumbbell Pistol Squat

Dumbbell Side Lunge

Dumbbell Pull-Over

Dumbbell Chest Supported Row

Bent-Over Dumbbell Raise

Bent-Over Dumbbell Reverse Flys

Dumbbell Upright Row

Shoulder-to-Shoulder Press

Incline Lateral Raise

Prone Rear Delt Raise

Dumbbell Skull Crushers

Dumbbell Spider Curls

Dumbbell Incline Biceps Curls

Renegade rows

Dumbbell Russian Twist

Dumbbell Overhead Side Bend

Dumbbell Windmills

Dumbbell Wood Chop

All the exercises are illustrated with clear photographs, easy-to-read instructions, giving you a clear understanding of what you are doing with the dumbbell, each exercise target specific muscle groups. This means that the app will be useful as you can work through each exercise.

我们有对杠铃不算什么，但哑铃提供了更多的灵活性。你并不需要多大的空间，你可以在任何地方，从发现他们dinkiest酒店的健身中心，你叔叔的车库。只需几双权重，这只能哑铃例程将打击的主要肌肉群在你的身体，一天只有30分钟。

哑铃操形成最具实力的培训计划的一个组成部分。它们可用于开发强度的各种不同的元件，例如最大强度，肥大或肌肉质量，爆发力和强度耐力。

自由重量如哑铃激活较小稳定肌肉群来控制锻炼。另一方面阻力机，往往工作肌肉群的运动非常严格的平面。这个非常严格的运动的缺点是，虽然一些肌肉群会变得更强显著，其他小肌肉忽视。

另一个优点哑铃练习有超过机器是他们适应周围你的身体所以运动可以被正确执行。虽然阻力机可调节，如座位高度，例如，运动模式仍主要由机器是如何构建的管辖。

运动员通常有利于机器间的哑铃练习，因为他们可以更准确地复制特定的运动型走势。他们也知道，如果大多数日常的使用自由重量的练习，他们将建立一个更加平衡的体质和结构。

哑铃练习下面被分为主体的主要肌肉群。从字面上有程序的数量不受限制，您可以只用这些练习一把放在一起。第一步骤是确定一个结果 - 一般健身，增加肌肉质量，力量耐力，例如改进的运动表现。这不仅会决定哪些哑铃操您选择也将决定套和重复你选择的重量和数量：

哑铃罗马尼亚硬拉

哑铃恒洁和新闻

单腿罗马尼亚硬拉

单臂哑铃抓举

哑铃高拔

俄罗斯摆动哑铃

哑铃地板压机

交替哑铃卧新闻

哑铃前蹲

保加利亚分割蹲

哑铃深蹲手枪

哑铃侧弓步

哑铃上拉过

胸部哑铃行支持

俯身哑铃加薪

俯身哑铃反向蝇

哑铃直立行

肩到肩出版社

倾斜侧平举

俯卧后侧平举升起

哑铃头骨破碎机

哑铃蜘蛛卷发

哑铃上斜二头弯举

叛徒行

哑铃俄罗斯扭

哑铃开销侧弯

哑铃风车

哑铃木印章

所有的练习都清晰照片，轻松阅读说明书所示，给你的，你用哑铃，每次运动目标特定的肌肉群做一个清醒的认识。这意味着应用程序将是有用的，你可以通过每次锻炼工作。