About the knowledge of dumbbell fitness, you must do enough warm-up exercise before strenuous exercise. Many people choose this sport when they lose weight. Regular exercise is conducive to enhancing our cardiopulmonary function. It is said that life lies in exercise. Let me take you to understand the benefits of dumbbell fitness.
Dumbbell fitness knowledge 1 1, no warm-up.
Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer.
After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10- 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.
2. The speed is set too fast
To use a treadmill, you must first understand your exercise limit. If you can't keep up with your physical strength and set the speed quickly, you will easily fall, which is a common problem for beginners.
3, excessive exercise
The time and intensity of exercise on the treadmill depends on the purpose of exercise. Jogging for more than half an hour will consume fat, and jogging for more than 1 hour will consume protein. Therefore, if the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw physical strength and cause sports injuries.
Exercise the chest
On the supine bench, using dumbbells to do supine, upward oblique push and downward oblique push is more conducive to muscle growth than using barbells, because it can stimulate muscles extensively and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.
Exercise the abdomen
Lie on your back, put dumbbells behind your head, sit up with your stomach in, and practice your upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.
Exercise biceps brachii
Dumbbell bending is the best practice for many bodybuilding champions to practice the "peak" of biceps brachii. Different ways of dumbbell bending can make the upper arm stronger, separate pieces and protrude from the back.
Exercise the calf
After standing on one leg, practicing with dumbbells can exercise the muscles of the calf well. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
Exercise triceps brachii
The triceps brachii can be developed into a horseshoe shape by using dumbbells to bend and stretch one arm or two arms behind the neck. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
Exercise your back.
Compared with barbells, bending over and paddling with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing can not only exercise the saw muscle in the chest, but also develop the muscle groups on both sides of the back.
Exercise thighs
Doing dumbbell squat exercises with a small wooden board on the heel can develop quadriceps. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.
Small dumbbells can exercise most of your muscles, except the upper parts. The dumbbell bending of the forearm can develop the muscle groups inside our forearm; We can develop the muscles on the outside of the forearm and then bend them with the wrist grip.
Conclusion: From the above reading, we know that some simple methods can make us lift dumbbells better. Lifting dumbbells seems to be a simple fitness exercise, but in fact it can give all our muscles a good exercise. I hope today's introduction can help you. Finally, I remind you that although exercise is good, you must do what you can according to your own situation!
Dumbbell Fitness Knowledge 2 Nowadays, many people are willing to use dumbbells for fitness, naturally because it has many benefits and can exercise all parts of the body. So, what are the precautions for dumbbell fitness? What are the common dumbbell exercises? Please come and have a look with me.
Matters needing attention in dumbbell fitness
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 hot temperature.
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.