Among the training tools, dumbbells are a common and commonly used tool. Of course, if a person uses dumbbells for a long time, there are many benefits to people, but there are also some exquisites to use dumbbells, such as correct posture. So, what is the correct posture for standing dumbbells? Let’s take a look at standing dumbbells together!
The correct posture for standing and lifting dumbbells
Stand with your back straight and hold dumbbells in your hands. Separate your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is similar to the action of surrender. The trajectory of the movement is in an arc. Be careful not to collide the two dumbbells together; stop lifting before the elbows are fully straightened, turn to a slower controlled lowering movement, and stop descending when returning to the initial position. Generally do 3 to 4 groups, 10 to 15 times in each group.
What are the benefits of lifting dumbbells?
1. Improve muscle control
Dumbbells are only controlled by hand grip. If there is no good home gym setup control ability, it will turn east and west like a compass. So if you want to maintain the direction and weight of the dumbbells, you have to learn to seek assistance from other muscle groups so that muscle control can be improved. Generally, the control ability is not good. When using dumbbells to do multi-joint exercises, it is easy to cause the movement to shake. Once the movement is shaken and there is a little uncertainty, it may cause joint damage or loss of muscle sensitivity, which will greatly reduce the training.
2. Lower risk than barbell
Training safety part, because dumbbells are controlled by hands, it is equivalent to getting off hands. Usually when the hands are weak, as long as the hands are thrown to the sides, you can get out of danger. Compared with using a barbell, you may be able to crush yourself when you are exhausted, and the risk is lower.
3. Unilateral training is more difficult
One side, the biggest feature of dumbbells is the ability to do one-handed and one-sided training. It is not only convenient for correction, but also can be trained to unilateral control ability and core anti-rotation power. It's like walking as a farmer. Because there is only one side of the weight, the body is easy to lean to one side. At this time, the core muscle groups on the opposite side must fight hard and pull the torso back to the middle to achieve the effect of simultaneous training.
4. You can exercise from top to bottom
The training that some people can do with dumbbells may only stop at the single-joint movement of the two-head curl. In fact, dumbbells can do full-body exercises, from two-head curling, three-head stretching, dumbbell rowing, squatting, hard lifting to the small muscles of the forearm. It is highly practical. In addition, dumbbells can also be adjusted through weight to meet the muscle endurance required by runners, the explosive power required by athletes, and the hypertrophy effect pursued by bodybuilders, responding to the needs of different training groups.