Iron-like fitness equipment, such as carrying pots and barbells, looks like cannons. This kind of exercise improves the muscle tension and physical strength of our body, and also has a balanced working ability and coordination ability. Many of us may not know the correct training method of dumbbells. You will know how to train dumbbells correctly next time.

Four ways to correctly train dumbbells by lifting pots 1 1: swinging kettle bells.

Hold the bell jar with one or both hands and throw it in front of you with the energy of your ass (don't change hands). Then, of course, let the bell jar party behind the leg, with 30 left hands and 30 right hands, make three groups each. If you feel relaxed, you can add net weight.

Note: Like all weight-bearing exercises, the lower back should be kept straight and anxious, which can exercise the physical strength of the lower back, otherwise it will lead to muscle strain.

Two: lift the pot.

Hold the rockers on both sides of the kettle bell with both hands, straighten your arms and lift the kettle bell hard. Pay attention to slow down the whole lifting process and repeat it for 5 times.

Three: kettle bell release method

Hold the handle of the kettle bell tightly with both hands, palms facing each other, and bring it close to the height of the chest and shoulders; Do a squat, and lower the moving part as low as possible; Keep your arms straight, let go of the kettle bell in front of the human body, stand up with the kettle bell on your shoulder and train repeatedly.

Four: lying stool method

On the recumbent stool, bend your elbows with your arms and carry the bell on your shoulders. The arm also recommended the kettle bell upwards, and then it became a ready posture. On the bench, your arms are bent on your chest. Swing your arms back to the top of your head and put your fist down; Then it changed from the old road to the ready posture. The key to this posture is to develop pectoralis major, brachialis and sling muscles.

Weight selection of dumbbells in teapot;

The traditional kettle bell has only one net weight, 16 Kg(35 kg). In the middle and late period, we just started to upgrade the styles with different net weights.

For every 4 kg of net weight, the common net weights are 8, 12, 16, 20, 24, 28, 32 kg, etc. Because of the popularity of marketing, there is also a lighter net weight at this stage, only 5 kg. The biggest kettle bell, someone ordered an 80 kg troll.

Benefits of training kettle:

Training kettlebells can really improve muscle tension, muscle strength, muscle explosive force, as well as its cardiopulmonary function and physical strength. In the kettle bell fitness exercise, the key points of the body will be really exercised, and the flexibility of the whole body movement and the softness of the body can also be exercised.

Four ways to correctly train dumbbells are in lifting basin 2 1. How to practice wrist strength with dumbbells?

Push-ups and hammer bends

Hold a pair of dumbbells in a palm-to-palm position, and the body is in a push-up starting position. Keeping this posture, bend the dumbbell upward with your right hand to the shoulder position. Lower the dumbbell to the starting position and bend the left and right hands alternately. 30~60 seconds as a group, the weight of each group should be increased, but explosive force must not be used.

Kneeling and one-arm bending

Put a pair of heavy dumbbells with your hands at your sides and kneel on the floor. Bend the dumbbell upward and turn your wrist outward. When the dumbbell is raised to the shoulder, the palm of your hand will fall back. Do it with your right hand three times, then do it with your left hand three times, and alternate left and right for five minutes. If you can cycle continuously 10 times, that is, do it 30 times on each side, and add some weight.

take a big step

Put a pair of dumbbells at your sides and stand naturally. Jump up gently, spread your legs (in front of your left leg and behind your right leg) in an arrow step, and turn the dumbbell up to the shoulder position. Return to the starting position, and then repeat (before the right leg, after the left leg). Do 10 times, or do it continuously for 20 seconds. When you feel exhausted, change to dumbbell squat and do it at a faster speed for 4 minutes. Rest between groups 10 second, * * * do 8 groups.

2. What muscles can dumbbells exercise?

For muscle exercise, different movements can exercise different parts of the body, and the function of dumbbells is to increase the load during exercise. Therefore, dumbbells can exercise all the large muscle groups in the whole body, and some exercise postures can even be invented by themselves. For example, dumbbells can train pectoralis major in the chest, rectus abdominis, biceps brachii, triceps brachii in the arm, triceps brachii in the thigh, latissimus dorsi in the back, calf muscles and deltoid muscles in the shoulder.

3. Can dumbbells thin their arms?

Dumbbells can thin the arm, because practicing dumbbells can promote the consumption of arm fat, but when practicing dumbbells, you must have a small weight and a large number of times to avoid fat turning into muscle.

If you want to have beautiful lines through strength exercises, then choose to do 8- 10 times and the weight will be exhausted. Repeat three groups for each movement, which is the best exercise. The lightest thing is to use a baby dumbbell weighing less than 2.5kg (about 2.5kg). Jumping practice is more suitable, not suitable for practicing lines, just to tighten the meat. The arm is close to the body, and the fat will still show its true colors!

Fat residue is most likely to be found on the arm. Too much fat accumulation will cause the arm to be thick, so while slimming the arm, you should master the dumbbell method, not too fast or too slow, and pay attention to the movement as light as possible, not too fast, adjust your breathing and do several groups of movements. If you are tired, you need to rest for a minute, so that you won't grow muscles.

How to choose the dumbbell that suits you?

At present, the marked weight of most dumbbells in the market is inconsistent with the actual weight (including the weight of dumbbell rods), and it is normal to add or subtract 2 kilograms, so ask the shopkeeper about the actual weight of dumbbells before choosing to buy them.

Select dumbbell weight according to height and weight:

Generally speaking, people choose according to their height and weight. If you don't know how to choose, you can refer to the following principles, according to the normal physique and exercise intensity of Chinese people, and consider the stage of increasing dumbbell fitness intensity in the future.

Height 1.60m, weight 60kg-25kg combination.

Height 1.70m, weight 70kg-30kg.

Height 1.80m, weight 80kg-35kg combination.

Height 1.90m, weight 95kg-45kg combination.

But for beginners, novices,

Suggestions on buying a pair of dumbbells:

Type: adjustable dumbbell weight:

2 kg-20 kg for men;

Ms. 1kg- 10kg.

Correct use of dumbbells

Hands-Hold the dumbbell with both hands (palm up, tiger's mouth facing each other), and the grip distance is slightly wider than the shoulder. Press the barbell bar on the palm of your hand so that the weight of the barbell can be directly transferred to your elbow through your wrist.

Wrist-avoid turning your wrist back too much. In order to evenly distribute strength and protect joints, wrists should be kept upright.

Arm-when the dumbbell reaches the highest point, you can straighten your arm or lock your elbow joint; Doing so will not only hurt you, but also help you get a fuller range of activities. When putting down the barbell, let the barbell gently touch the chest.

Head-always keep your head flat on the training floor. When you feel too much pressure on your neck or upper back, you can turn your head and make appropriate adjustments.

Elbows-Elbows are located at the sides of the body, rather than extending outward, to ensure that the forearms are perpendicular to the ground.