Common dumbbells have a good fitness effect. Timely exercise is more conducive to promoting blood circulation. People who don't exercise regularly should pay attention to these points. It is said that life lies in exercise. Understand that the common dumbbells have a good fitness effect, so get moving!
1 Common dumbbell exercises with good fitness effect
First of all, the chest
1, bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Upper oblique press: mainly practice upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3, lying bird: mainly practicing the middle chest groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4, supine straight arm pull-ups: expanding the chest, practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Second, the shoulder
1, recommended: mainly practice deltoid muscle front, middle and back.
Action: Many people will ignore the shoulder exercises. In fact, both men and women should practice their shoulders. First of all, they should sit in a sitting position, hold the dumbbells at their sides, elbow abduction, palm forward, push the dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2, side lift: mainly practice deltoid beam.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
Due to the problem of working hours, many people have no time to go out to exercise, so treadmills have become home fitness equipment, and the prices of different types or brands of home treadmills are different. So many people don't know how to buy a treadmill. Let's learn about treadmills and their benefits.
Home treadmill price
Generally speaking, home treadmills can be divided into two types, one is mechanical treadmills, and the other is active treadmills, which are driven by people's running rhythm. The other is an electric treadmill, which is a passive treadmill. First, set the running speed according to your physical fitness, and force the trainer to run at this speed. The price of mechanical treadmills is relatively low, generally around 1000, which is suitable for older runners. At present, electric treadmills are a large type covering the treadmill market, and the price of domestic electric household treadmills generally ranges from 1800-4500 yuan.
As the saying goes, life lies in exercise. No matter how busy you are, you should spend some time doing exercise to make your body better and stronger. But the fast-paced life of urbanites makes many people forget sports. If we have a home treadmill, we won't forget to exercise. Let's buy one.
How to choose a home treadmill
1, check whether the treadmill runs smoothly.
Stability is a key point of choice, such as whether the steel specification used is firm enough, whether the structural support should be connected by welding instead of bolts, whether the handle support can be easily shaken, and whether a good home treadmill is heavy and stable. In addition, the quality of the casing and machine can also be seen from its surface, which is generally divided into spray painting and baking paint. Baking paint is divided into single spray and double spray and baking paint. The brightness and smoothness are increased once, and of course the degree of oxidation resistance is also the same.
2. Pay attention to whether the treadmill is fully functional.
At present, the electric treadmills on the market basically have the functions of measuring heart rate, displaying speed, mileage, kilometers and consuming calories. In addition, a treadmill with no other functions is a single-function treadmill, and a multi-function treadmill means that functions such as massage, waist twisting and sit-ups are added to a single running function.
3. Check whether the treadmill has inclination adjustment.
Treadmill with slope adjustment can greatly improve the effect of aerobic training, consume more calories, and have better cardiopulmonary exercise effect. The inclination of the treadmill can be adjusted within the range of 0- 12%, and some imported brands can even reach 25%.
4, shrug: mainly practice trapezius muscle.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
The benefits of practicing dumbbells
Dumbbell is a simple instrument to strengthen muscle strength training. Dynamic dumbbells are mainly made of cast iron and partially encapsulated.
Dumbbells are mainly used for muscle strength training, that is, to exercise muscles. We can make reasonable muscle compound movement training according to our own situation. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength.
Dumbbells can train a single muscle; If you increase your weight, you need the coordination of multiple muscles, and it can also be used as a kind of muscle compound action training.
Auxiliary equipment for weightlifting and fitness. There are two kinds of fixed weight and adjustable weight.
1, long-term dumbbell training can help us modify muscle lines, make the body look more perfect, and increase muscle endurance. Regular heavy dumbbell training can make muscles firm, 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.
Common dumbbells have a good fitness effect. 2 practice methods
1, choose the right weight and practice dumbbells.
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.
profit
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.
Three misunderstandings of dumbbells
brief introduction
As we all know, dumbbell is a simple and economical fitness equipment, but few people study its fitness principle. At present, there are still many misunderstandings about the fitness function of dumbbells, and the fitness function of dumbbells is far from being fully exerted.
Misunderstanding 1
Exercising with dumbbells can not only increase strength, but also keep fit.
Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.
Misunderstanding 2
Dumbbells only practice upper limbs
Some people think that dumbbells can only shape strong upper limbs. If you want to exercise in an all-round way, you may need some complicated equipment.
Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?
Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.
Misunderstanding 3
Dumbbells are not suitable for the elderly.
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more.
Muscles move and help the body stay still. With the increase of age, muscle fibers naturally contract and their strength decreases, which not only slows down their movements, but also reduces their stability. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in each joint is greatly increased. Proper strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay a foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint, thus alleviating or alleviating various pains. Dumbbells are exquisite and inexpensive, especially suitable for strength exercise for the elderly.