Veritá_666
Member
I researched and created a list of exercises for various muscles in the body, the information on how to perform certain exercises I found online.
There are an infinite number of exercises for each muscle, but for those who are in doubt about which one to choose, given the amount of exercises that exist, I have therefore created a small list.
I encourage searching online, however, as it is full of very comprehensive sites offering exercises of all kinds with all kinds of equipment.
Dumbbells are required for the exercises below.
Some are without description, but the picture is clear and explains itself.
________________________________________________
PETTORALS
Begin by sitting on the floor and holding a dumbbell in each hand. Lie on the floor, bend your knees and place your feet on the floor as you bring the dumbbells to your chest. Place your elbows at a 45-degree angle to your body, with your forearms perpendicular to the floor. Bring the dumbbells over your chest until your arms are fully extended. Slowly lower the dumbbells over your chest until your elbows touch the floor, keeping your upper arms at about a 45-degree angle to your body. Pause with your elbows on the floor for 2-3 seconds, then perform the next repetition. Repeat for the indicated number of repetitions.
TRAPEZIUS
While this exercise involves the lats, it perfectly drives the retraction of the shoulder blades.
I prefer to perform this exercise with dumbbells rather than a barbell, as dumbbells allow the shoulders to rotate externally during the movement, as well as a freer range of motion.
The dumbbells should be held at a 45-degree angle and raised toward the upper abdomen or lower chest.
You need to have a neutral spine, contracting the abdomen, glutes and lower back muscles.
Remember to stand as parallel to the floor as possible to place resistance on the trapezius muscles.
DELTOIDS 1
Standing up, you grasp the dumbbells with palms facing your body and keep your arms along your sides. The knees are slightly flexed to reduce stress on the lumbar region. The back is contracted, then slightly arched.
You lift the dumbbells until your arms are parallel to the ground, stand in tension for a moment then return to the starting position. If you raise the arms beyond the shoulders, more of the trapezius is involved. The dumbbells should be kept parallel to the ground throughout the movement, otherwise depending on the rotation of the arms the anterior and posterior deltoids are involved to the detriment of the involvement of the lateral deltoids the real goal of the exercise. The elbows should not be kept fully extended.
Unlike the usual way in which you exhale during the effort i.e. the concentric phase of the exercise, in the case of lateral raises you do the opposite. In fact, when the arms are raised, the chest is expanding and therefore one inhales. You exhale when the arms return to the initial position.
DELTOIDS 2
The explanations here were extremely short, basically the picture is self-explanatory.
BICEPS
The dumbbell neutral grip or hammer curl is a classic forearm exercise that also involves the biceps. Compared with similar exercises performed with the barbell or cables, it has the advantage that the arms work the same way, promoting symmetrical muscle development.
You grip the dumbbells with your palms parallel i.e., with a neutral or hammer grip and prepare for the starting position i.e., standing with knees slightly flexed to reduce stress on the lumbar region. The shoulder blades are adducted i.e., brought close together, the shoulders are extended and the elbows along the hips.
You flex the elbows without changing the position of other parts of the body to the maximum level of flexion. Hold the contraction for a few seconds, then slowly return to the starting position. The elbows should always be kept perpendicular to the ground, and the shoulders should not be flexed forward. You can flex the elbows at the same time, or one at a time. In the former case there is more muscle tension, in the latter balance comes into play and the grip muscles work harder since the duration of the exercise doubles.
During the flexion of the elbows you exhale. In the descending phase of the dumbbell you inhale.
TRICEPS
Two-arm triceps extensions with a dumbbell from a seated position is a good exercise to increase the muscle mass of these muscles, although the heavier the dumbbell, the more difficult it becomes to get into the starting position. Back stability also becomes more precarious with the risk of injury, so it is best to use a seat with a backrest to lean against. The exercise can also be seen as the seated upright variation of the French press.
One sits on a bench with a backrest and places the dumbbell on the floor near the legs. To bring it behind the head, if the dumbbell is very heavy, you have to proceed in steps and bring it first to rest on one knee, then to rest on one shoulder, and from there you lift it by placing one side of the dumbbell handle between the thumb and forefinger of each hand. In the videos below you can get a good look at how to bring the dumbbell into position even starting from standing instead of sitting. At this point you will have your arms extended with your hands firmly holding the dumbbell vertically.
You will bend your elbows without changing the position of other parts of your body, keeping your back resting against the backrest. As the dumbbell lowers, the elbows do not extend and point forward. The head also remains still with the gaze fixed forward. You then bring the dumbbell back up. All in a slow, controlled movement.
As the dumbbell rises you exhale (concentric phase of the exercise). As the weight descends you inhale (eccentric phase).
FOREARMS
ABDOMEN
Standing (upright station), feet shoulder-width apart, knees slightly bent, grasp 2 dumbbells holding them on the hip with the palm of the hand toward the body, back straight shoulders open.
Flex upper body to right hip, return to standing position, flex upper body to left hip. Pelvis does not move. With dumbbells descending slightly forward (reference outer side of knee).Stop movement when dumbbell is above knee, do not descend further.
Inhale when torso is upright, exhale during flexion.
Easy exercise suitable for everyone. To avoid mistakes, during flexion descend not directly to the hip but a little forward taking the side of the knee as reference. More intense execution than with baton. If desired, it can also be done with a dumbbell, in which case it becomes asymmetrical, coming down on the opposite side of the load.
Do not move pelvis or knees to compensate for the movement. During the flexion do not arch your back back, a classic mistake especially in beginners and easier to do, compared to the version with wand . the shoulders remain open.
GLUTES
QUADRICEPS
GASTROCNEMIUS
________________________________________________
I translated with DeepL, I hope everything is correct and I hope the post is useful to someone.
Heil Satan!
There are an infinite number of exercises for each muscle, but for those who are in doubt about which one to choose, given the amount of exercises that exist, I have therefore created a small list.
I encourage searching online, however, as it is full of very comprehensive sites offering exercises of all kinds with all kinds of equipment.
Dumbbells are required for the exercises below.
Some are without description, but the picture is clear and explains itself.
________________________________________________
PETTORALS
Begin by sitting on the floor and holding a dumbbell in each hand. Lie on the floor, bend your knees and place your feet on the floor as you bring the dumbbells to your chest. Place your elbows at a 45-degree angle to your body, with your forearms perpendicular to the floor. Bring the dumbbells over your chest until your arms are fully extended. Slowly lower the dumbbells over your chest until your elbows touch the floor, keeping your upper arms at about a 45-degree angle to your body. Pause with your elbows on the floor for 2-3 seconds, then perform the next repetition. Repeat for the indicated number of repetitions.
TRAPEZIUS
While this exercise involves the lats, it perfectly drives the retraction of the shoulder blades.
I prefer to perform this exercise with dumbbells rather than a barbell, as dumbbells allow the shoulders to rotate externally during the movement, as well as a freer range of motion.
The dumbbells should be held at a 45-degree angle and raised toward the upper abdomen or lower chest.
You need to have a neutral spine, contracting the abdomen, glutes and lower back muscles.
Remember to stand as parallel to the floor as possible to place resistance on the trapezius muscles.
DELTOIDS 1
Standing up, you grasp the dumbbells with palms facing your body and keep your arms along your sides. The knees are slightly flexed to reduce stress on the lumbar region. The back is contracted, then slightly arched.
You lift the dumbbells until your arms are parallel to the ground, stand in tension for a moment then return to the starting position. If you raise the arms beyond the shoulders, more of the trapezius is involved. The dumbbells should be kept parallel to the ground throughout the movement, otherwise depending on the rotation of the arms the anterior and posterior deltoids are involved to the detriment of the involvement of the lateral deltoids the real goal of the exercise. The elbows should not be kept fully extended.
Unlike the usual way in which you exhale during the effort i.e. the concentric phase of the exercise, in the case of lateral raises you do the opposite. In fact, when the arms are raised, the chest is expanding and therefore one inhales. You exhale when the arms return to the initial position.
DELTOIDS 2
The explanations here were extremely short, basically the picture is self-explanatory.
BICEPS
The dumbbell neutral grip or hammer curl is a classic forearm exercise that also involves the biceps. Compared with similar exercises performed with the barbell or cables, it has the advantage that the arms work the same way, promoting symmetrical muscle development.
You grip the dumbbells with your palms parallel i.e., with a neutral or hammer grip and prepare for the starting position i.e., standing with knees slightly flexed to reduce stress on the lumbar region. The shoulder blades are adducted i.e., brought close together, the shoulders are extended and the elbows along the hips.
You flex the elbows without changing the position of other parts of the body to the maximum level of flexion. Hold the contraction for a few seconds, then slowly return to the starting position. The elbows should always be kept perpendicular to the ground, and the shoulders should not be flexed forward. You can flex the elbows at the same time, or one at a time. In the former case there is more muscle tension, in the latter balance comes into play and the grip muscles work harder since the duration of the exercise doubles.
During the flexion of the elbows you exhale. In the descending phase of the dumbbell you inhale.
TRICEPS
Two-arm triceps extensions with a dumbbell from a seated position is a good exercise to increase the muscle mass of these muscles, although the heavier the dumbbell, the more difficult it becomes to get into the starting position. Back stability also becomes more precarious with the risk of injury, so it is best to use a seat with a backrest to lean against. The exercise can also be seen as the seated upright variation of the French press.
One sits on a bench with a backrest and places the dumbbell on the floor near the legs. To bring it behind the head, if the dumbbell is very heavy, you have to proceed in steps and bring it first to rest on one knee, then to rest on one shoulder, and from there you lift it by placing one side of the dumbbell handle between the thumb and forefinger of each hand. In the videos below you can get a good look at how to bring the dumbbell into position even starting from standing instead of sitting. At this point you will have your arms extended with your hands firmly holding the dumbbell vertically.
You will bend your elbows without changing the position of other parts of your body, keeping your back resting against the backrest. As the dumbbell lowers, the elbows do not extend and point forward. The head also remains still with the gaze fixed forward. You then bring the dumbbell back up. All in a slow, controlled movement.
As the dumbbell rises you exhale (concentric phase of the exercise). As the weight descends you inhale (eccentric phase).
FOREARMS
ABDOMEN
Standing (upright station), feet shoulder-width apart, knees slightly bent, grasp 2 dumbbells holding them on the hip with the palm of the hand toward the body, back straight shoulders open.
Flex upper body to right hip, return to standing position, flex upper body to left hip. Pelvis does not move. With dumbbells descending slightly forward (reference outer side of knee).Stop movement when dumbbell is above knee, do not descend further.
Inhale when torso is upright, exhale during flexion.
Easy exercise suitable for everyone. To avoid mistakes, during flexion descend not directly to the hip but a little forward taking the side of the knee as reference. More intense execution than with baton. If desired, it can also be done with a dumbbell, in which case it becomes asymmetrical, coming down on the opposite side of the load.
Do not move pelvis or knees to compensate for the movement. During the flexion do not arch your back back, a classic mistake especially in beginners and easier to do, compared to the version with wand . the shoulders remain open.
GLUTES
QUADRICEPS
GASTROCNEMIUS
________________________________________________
I translated with DeepL, I hope everything is correct and I hope the post is useful to someone.
Heil Satan!
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