In life, I believe that fitness friends have seen dumbbell, dumbbell is a kind of fitness equipment, there are many male friends in the fitness will use it, then do you know the common dumbbell exercise methods? What should we pay attention to when we use dumbbell fitness on weekdays? Next, let's get to know it with Xiaobian.
What is dumbbell
Dumbbell is a very common sports equipment is dumbbell bench better than barbell in the gym, the use method is very simple, so people who have no sports foundation generally prefer to use dumbbell.
Common dumbbell exercise methods
Standing, sitting can, legs apart, straight body, right palm forward, up dumbbell, height higher than the top of the head. Then keep the upper arm still, palm forward, slowly lower the dumbbell to the back of the head, and then return to the starting position. Repeat several times before changing hands.
2. Dumbbell straight rowing
Stand, legs apart and hip width, trunk keep straight, two hands each hold a dumbbell, dumbbell hanging in front of the thigh, palm back. Bend and lift the elbows on both sides, and lift the dumbbell vertically to the height of the shoulder joint. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
3. Dumbbell alternating bend
Sitting and standing posture are all right. Step on the ground with your feet together. Keep your trunk straight. Hold a dumbbell in both hands and hang it on the side of your body. Palm forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward to contract the peak of biceps brachii. Then slowly return to the original position. Bend your right arm as you lower your left arm and do the same lift.
What should we pay attention to when using dumbbell for fitness
1. The movement must be standard. In exercise, non-standard movements are easy to cause joint injury. This is because when practicing with dumbbell, the joint is under great pressure. If the movement is slightly deviated, it will cause joint sprain, muscle fiber strain of small muscle group, etc.
2. Don't be overweight. Overweight dumbbells are easy to strain your muscles, but can't achieve the effect of training. Most girls practice dumbbell to lose weight and shape their body. Women choose dumbbells, not like boys, choose very heavy, they can not afford. Girls should be light and moderate, dumbbell weight should be controlled in about 1 kg.
3.When using dumbbell fitness, the number of times to practice each time should be relatively fixed, 2-3 times higher than the fixed value.
4. Choose a well ventilated environment and try to avoid practicing in turbid air, cold or hot environment.
5. Before using dumbbells in the gym, do a good job in warm-up activities, and do a good job in relaxation after the exercise.
6. If the purpose of exercise is to increase muscle, you can choose 65% - 85% load dumbbell. For example, if you can lift a load of 10kg each time, you should choose dumbbells with a weight of 6.5kg to 8.5Kg for exercise. If the purpose of the exercise is to reduce fat, you can choose a slightly light dumbbell, such as about 3 ~ 5kg.
7. Slowly lift, slowly put down, the muscle stimulation is deeper. In particular, when you put down the dumbbell, you should control the speed and do the regressive exercises, which can fully stimulate the muscles. Many people ignore the practice of concession, lift the dumbbell even if the task is completed, put it down quickly, wasting a good opportunity to increase muscle. One action usually takes 1-2 seconds.
8. In the 30-90 minutes after training, the demand for protein reaches the peak, and the effect of protein supplement is the best. But don't eat immediately after training, at least every 20 minutes.
9. Local muscle training needs 48-72 hours rest before the second training. If high-intensity strength training is carried out, the interval of 72 hours between two training of local muscles is not enough, especially for large muscles. However, the abdominal muscle is different from other muscle groups, so it must be stimulated frequently, at least 4 times a week, about 15 minutes each time. Choose three exercises that are most effective for you, only do 3 groups, 20-25 times in each group, and all of them are exhausted. The interval of each group should be short, not more than 1 minute.