How to do dumbbell exercises is the standard. Dumbbells are recognized as fitness artifacts, mainly used to exercise the muscles of our arms, and to exercise the strength of biceps and triceps by lifting dumbbells. So what is the standard for dumbbell exercises?
Dumbbell exercises how to do the standard 1 1, with the elbow joint as the fulcrum and the forearm bending in a semicircle from the front of the leg to the front of the shoulder. Then, slowly put it down to your legs along the original path. When the barbell is bent, the upper arm is not allowed to move. It is more effective to lift the barbell and let the trunk lean back slightly.
After bending upward to complete the contraction, the barbell will be put down again along the original path. Put down the barbell slowly. When the barbell is lowered and restored, the forearm should droop and straighten. Every attempt must be fully extended and fully contracted.
2. Make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest point, push again, and exhale when pushing up. Then push it up to the open position, so that the two straight arms open to both sides, the two arms bend slowly, and the dumbbell falls vertically. When it drops to the lowest point, it is pushed up and exhaled.
Then push it to the open position and sit down. Don't arch your back and hips, and don't hold your breath, which will make your muscles lose control. Spread the two straight arms to both sides and bend the arms slowly, and the dumbbell will fall vertically, which is very dangerous. When it reaches the lowest point, you push it, push it and exhale. Then push it to the open position.
3. Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be led forward and your elbows should be abduction, so that the pectoralis major can be fully stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight.
When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise.
Move slowly, and don't rely on the vibration of the body to complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
Dumbbell exercise can be done well, but it is harmful to do it wrong. In fact, doing sports is nothing more than the same sentence. First of all, you should know yourself correctly and don't rush for success.
It is impossible to succeed at once. Fitness is a lifelong career, and you should live to be old. Develop good living habits and train yourself into an athlete.
How to do dumbbell fitness exercise is a standard 2 dumbbell fitness precautions.
1, the action must be standard. When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.
2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford. Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg.
3. The number of exercises should be relatively fixed, 2-3 times higher than the fixed value.
4. Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or extreme heat.
5, before the start of the exercise, do a good job of warm-up, and be sure to relax after the exercise.
6. If the purpose of exercise is to gain muscle, you can choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5~8.5 kg for exercise. If the purpose of exercise is to reduce fat, you can choose a slightly lighter dumbbell, such as about 3~5 kg.
Common dumbbell exercise methods
1, one arm flexion and extension at the back of dumbbell neck
You can stand or sit, with your legs apart, your body straight, your right hand palm forward, and your dumbbell up above your head. Then keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then return to the starting position. Repeat several times and then change hands before doing it.
2. Dumbbell rowing in a straight line
Stand well, keep your legs hip-width apart, keep your trunk straight, hold a dumbbell in each hand, and hang the dumbbell in front of your thighs with your palms back. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. 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. Dumbbells bend alternately
You can sit in a standing position with your feet together on the ground, your torso straight, a dumbbell in each hand hanging at your sides, and your palms facing forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.
Misunderstanding of dumbbell fitness
1, dumbbell weight is optional.
Choose dumbbells with appropriate weight before training. Generally, you need to choose dumbbells with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted at a time is 10 kg, you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise.
For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. When exercising, lift 6-8 groups at a time, and each group repeats 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.
2. Dumbbells can only practice upper limbs.
Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example:
1. Holding dumbbells at the back of the neck with both hands during sit-ups can increase the load of abdominal exercise and improve the exercise effect.
2. When performing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles to stimulate the growth of back muscles.
3, holding the dumbbell body bending or turning action, you can exercise the internal and external oblique muscles.
4. Lift the dumbbell straight arm forward and sideways. Can exercise shoulder and chest muscles. In addition, dumbbells can exercise lower limb muscles, such as lifting dumbbells, squatting on one foot, squatting on both feet and so on.
How to do dumbbell aerobics is standard 3. How to choose the dumbbell that suits you?
Follow the principle: neither too light nor too heavy.
Suitable for people: general practitioners.
Dumbbell weight unit: mostly kilograms.
Suggestion: Men 15kg/ piece (adjustable dumbbell).
Exercise purpose: strengthen muscles.
3 kg, for ladies only/only.
Objective: To reduce fat and modify muscles.
The essentials of practicing dumbbells
1. Choose dumbbells with appropriate weight before practice.
2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise.
Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.
The benefits of practicing dumbbells for a long time
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.