8哑铃练习比重量机更有效

重量机器were once all the rage at the gym, and you may still use them when you train. But times have changed, and here's why: Machines lock you into a predetermined path of motion, which takes away the ability to challenge and strengthen core and stabilizer muscles, says标记努力，CSCS。

In short, machines don'tmimic functional movements。“强度不会从每日活动以及自由重量转移到每日活动以及自由的重量，”坚果说。但是，这并不意味着，您必须举起重物以获得结果。即使您的体重也有资格作为强度训练锻炼。

When making the switch from a machine exercise to the free-weight version, use lighter weights than you used on the machine until you nail your form, since free weights will feel more challenging. Try these machine-to-dumbbell swaps to take your results to the next level and add variety to your workout.

Read more:7 Resistance Band Exercises to Replace Clunky Weight Machines

1. Stand with feet shoulder-width apart and hold a dumbbell in front of your chest.
2. Keep your head up and your chest high, eyes focused straight ahead.
3. 通过在臀部和膝盖上弯曲，让您在高跟鞋中保持重量。
4. Continue lowering yourself until your thighs are parallel to the ground (or as low as you can go while keeping your heels on the ground ).
5. Pause and slowly stand back up and repeat 12 to 15 times.

Pushing the heavy plate of the leg press machine with your legs while seated can contribute to back pain over time. "Squats get the glutes as well as the hamstrings and are a much more productive exercise," says汤姆荷兰，CSCS, author ofBeat the Gym。

1. Stand about two feet in front of a bench, hands holding a dumbbell in each hand.
2. 抬起并将一条腿放在凳子上，大部分重量都应该在你的前腿上。
3. Keeping the back leg steady and stable, bend the front knee as you lower your hips toward the ground in a lunge.
4. 做12到15次代表和切换腿。

荷兰说，这台机器的运动 - 坐着向外伸展和延伸腿 - 根本不起作用。“加上，它在膝盖上创造了很多剪力力。”拆分蹲下瞄准你的四边形而没有腿部延伸机的过剩压力。

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1. Stand with feet hip-width apart, abs braced tight and shoulders stacked over hips.
2. With a dumbbell in each hand at shoulder height, press weights overhead.
3. Control the weight as you lower back to starting position without arching backward.
4. 重复12到15次。

使用哑铃而不是机器让您自然地与肩膀的整个运动场一起工作Jessica Smith，认证的私人教练。“这台机器让您在特定轨道上工作，可能不是最适合您的肩部或特定限制。”

Plus, if done standing, overhead dumbbell presses also work the core and keep the entire body engaged (as compared with a seated press machine), which means you're working more muscles and burning more calories for the same exercise.

Read more:4个突出的印刷错误，这是你肩膀可怕的

1. 站在持有一个哑铃开销，双手缠绕在同一个末端，并用你的拇指和食指制作三角形。
2. Drop your chin slightly toward your chest, lean forward just a bit and brace your abdominals.
3. With your upper arms next to your ears and elbows up toward the ceiling, slowly lower the dumbbell toward the center of your back.
4. Pause and slowly straighten arms to return to the starting position.
5. Repeat 12 to 15 times.

在延伸期间的努力差，如绕过肩膀或向前伸出颈部，是这款机器的问题，如果没有正确使用，也可以将肘关节突出，说史密斯说。另一方面，俯视哑铃延伸允许更好地姿势和对齐脊柱，加上它激活核心更多。

1. Lie on your back on either a weight bench or stability ball, holding a dumbbell in one hand out to the side with your elbow bent at a right angle or "goalpost" formation.
2. Keep you other arm across your body for balance.
3. Brace your abdominals and bring the dumbbell up and toward the center of your body.
4. Slowly lower it back down to the starting position.
5. 每只手臂重复12到15次。

胸部按压机器使用自己的力线,which limits the range of motion, says Nutting. Using dumbbells requires more muscle stability and allows for a greater range of motion. Performing a single-arm dumbbell press further maximizes the core challenge by forcing you to stabilize your body while lifting weight on only one side.

Read more:7个长凳媒体错误阻碍了你在健身房的进步

1. 躺在锻炼凳上，用你的背部平坦，每只手哑铃。
2. 将重量直接放在胸部，彼此面对的手掌。
3. Keeping the elbows slightly bent, lower the weights out to the side of your chest.
4. 合同您的PEC，并慢慢将权重放回起始位置。
5. Repeat 12 to 15 times.

与胸部压力机一样，胸部飞（或“PEC甲板”）迫使您进入设定的运动范围，并将机器臂的较远较远的较远的危险，可以应变肩部。

1. 将一个膝盖和同一侧手放在替补席上以供备用，并确保背部平坦，平行于地面。
2. 将你的常设脚略微回到侧面，然后用免费的手拿起哑铃。
3. 使用缓慢和受控的划船运动，将哑铃拉向上侧面，暂停并慢慢返回起始位置。
4. Repeat 12 to 15 times before switching sides.

当您在机器上一起使用双臂时，可以使更强大的手臂接管，但是您可以避免使用单臂哑铃行，这使您能够加强较弱的一面。

Read more:8个单方面练习，以挑战您的余额

1. 抓住每只手的哑铃，在大腿前面用你的手掌用肘部略微弯曲。
2. 向两侧提升你的手臂，直到你的肘部处于肩部高度。
3. 暂停并返回起始位置。
4. Repeat 12 to 15 times.

坚果说，用哑铃进行肩部搭配允许您改变运动，使其在肩部关节上更容易。“这个位置应该更加”竖起大拇指“，朝着身体更近。将它们定位在肩部的一点点也在肩关节上更容易。”