operation sequence/order
1. Buy the right dumbbells.
When choosing dumbbells, you need to consider your actual situation and fitness goals. Generally speaking, beginners can choose lighter dumbbells and gradually increase their weight. In addition, the quality of dumbbells is also very important. High-quality dumbbells can better protect our hands and muscles.
Warm up and prepare
Before we start using dumbbells, we need to do some warm-up activities, such as running, skipping rope or doing some simple stretching exercises. This can effectively prevent sports injuries and improve our sports effect.
3. Correct holding posture
When using dumbbells, we need to hold them correctly. Generally speaking, we can choose palm up or palm down. Palm up can better exercise the biceps brachii of the arm, while palm down can better exercise the brachial tendon of the arm. In addition, we can also choose the palm-to-palm grip, which can better exercise the triceps brachii of the arm.
Start training
Before we start training, we need to make sure that our body posture is correct. Feet shoulder width apart, knees slightly bent, back straight. Then, we can choose different training methods according to our own needs, such as dumbbell bench press, dumbbell squat, dumbbell bending and so on.
Common training methods
1. Dumbbell bench press
Dumbbell bench press is a very common and effective training method, which can exercise the muscles of the chest and arms. The specific operation steps are as follows:
1) Lie flat on a flat bench, with your feet flat on the ground and your hands holding dumbbells.
2) Lift the dumbbell so that it is flush with the shoulder.
3) Push the dumbbell up slowly until the arm is straight.
4) Slowly lower the dumbbell and return to the starting position.
2. Dumbbell Squat
Dumbbell squats can exercise the muscles of legs and buttocks, and improve the balance of the body. The specific operation steps are as follows:
1) Stand with your feet shoulder-width apart and hold dumbbells at your sides.
2) Squat down slowly, so that the hips are extended backwards and the knees are bent until the thighs are parallel to the ground.
3) Stand up slowly and return to the starting position.
3. Dumbbell bending
Dumbbell bending can exercise the biceps brachii of the arm and make it stronger and stronger. The specific operation steps are as follows:
1) Stand with your feet shoulder-width apart and hold dumbbells at your sides.
2) Bend the arm slowly and lift the dumbbell upward until the arm is straight.
3) Slowly lower the dumbbell and return to the starting position.
final result
Dumbbell is a very practical multifunctional fitness equipment, which can help us to exercise muscles and improve the flexibility and coordination of the body. When using dumbbells, we need to pay attention to choose the right weight and quality, and correctly maintain and maintain the body posture. At the same time, dumbbell bench press, dumbbell squat, dumbbell bending and other training methods can help us effectively exercise muscles in different parts. By insisting on using dumbbells for training, we can build a healthy and strong body. So, let's pick up the dumbbells and start a fitness journey!