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I've always been fascinated by decathlon - I'm surprised that these athletes can stand out in 10 different events. It's an incredible feat, and as an extra bonus, Decathlon Athletes (and Heptathlon Athletes, women) usually have the muscular, healthy and fast bodies most people want. One reason is that these athletes do some quick, explosive activities and then recover - a very similar way of training to metabolic training. Each form of metabolic training has the ability to increase heart capacity, increase strength and muscle mass, and reduce fat. The following 10 exercises, which I call dumbbell decathlon, will do all of the above.
Credit: media studio is required to make the rules of decathlon dumbbell decathlon only uses a set of dumbbells and 10 quite ordinary exercises to achieve extraordinary results. No matter what weight you choose, you must use this weight to complete each repetition of each dumbbell group. Each group of five exercises will be back-to-back, you will repeat each exercise 10 times, each group a total of 50 times. Do five exercises in the first group, rest for two minutes, and then do five exercises in the second group - repeat 10 times each time. As you progress in training, you can repeat three times in both groups. Train twice a week. related: fast fat burning exercise first stand, dumbbell in the middle of thigh, palm facing the body. Keep the lower back flat, knees slightly bent, waist bent forward, lower the dumbbells to more than half of the lower leg. Then stand up, stretch on your lower back and return to your original position. related: 16 exercises from the best coaches in the world to lie on your back, put your feet on the floor, hold the dumbbell, and face your hands to your feet. Lower your weight to your chest, keeping your elbows at a 45 degree angle. Press from the chest and push the weight back until the elbows are fully extended. correlation: 9 basic strength benchmark for men with dumbbells in the middle of the thighs and palms facing the hips. One step forward on one leg, with the back knee almost touching the ground. Press to back out. Repeat on the other leg. This is a representative. correlation: 20 best weight exercises starts from the standing position with the palm facing out. Press the dumbbell on top of your head with an elbow extension. Return the weight to the chest and repeat. correlation: 9 sandbag actions, will let you smash keep dumbbells in the middle of thighs and palms forward. Roll the dumbbells to your chin. Lower to the original position and repeat. Advertisements correlation: 12 cable TV movements that can increase muscle and heat place a dumbbell under the chin with the elbow facing the chest. Lower your hips to a parallel squat position and bend your knees. Press up, then extend back to the starting position from the knees, hips and lower back. correlation: 9 fat burning Kettlebell movement lie on your back, put your feet on the floor, hold the dumbbell, and keep your hands away from your body. Lower one hand to the chest and keep the other hand up. Press from the chest and push the dumbbell back until the elbows are fully extended. Repeat with the other arm. correlation: 12 training errors that destroy results. Credit: media studio required so that the dumbbell is at the middle of the lower leg and the palm is back. Keep your back straight and bring dumbbells to your chest. Lower to the original position and repeat. correlation: 3 Kettlebell complexes, faster weight loss stand with dumbbells in both hands. Stand aside and lower the dumbbells on the floor. Press back and repeat on the other side. correlation: 10 practice changes can achieve greater and faster results to start standing, holding a dumbbell in both hands. Bend your elbows and do a standard bicep bend. When the dumbbell is at shoulder height, adjust your grip to palm out. From there, hold the dumbbell for shoulder press. Reduce the reverse speed by controlling a delegate. correlation: 10 composite actions to achieve greater pumping in a shorter time. Credit: media studio required Advertisements
1. Dumbbell lift
2. Press the dumbbell chair
3. Alternate forward lunges
4. Shoulder pressing
5. Alternate biceps bending
6 is required. Squat down in a goblet
7. Alternate arm bench pressure
8. Bend down in rows
9. Alternate side lunges
10 is required. Bicep curl press
What do you think? Have you ever faced the dumbbell de catalon bravely? Are you still alive? What is a more challenging sport? What exercise would you add to your decagon? Please let us know in the comments below! How to train your whole body with one weight
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