Scientific use of dumbbells can really achieve good results. It is said that Schwarzenegger's muscle strength mainly comes from the practice of dumbbells. However, many people do not gain physical strength or become healthy after practicing dumbbells. They often feel depressed. Dumbbells are also on the shelf, so they have become a substitute for hammers. In fact, dumbbell fitness is a science. If this is not done, the effectiveness of this process is usually unsatisfactory. Then there are some misunderstandings in the process of practicing dumbbells. Specifically, there are the following wrong views.

1. Ignore the target muscle and physical condition. Practice blindly. Choose the right dumbbell weight before training. Generally speaking, you need to choose 60-80% dumbbells. The so-called load is the maximum weight and can be increased. For example, if the maximum weight that can be lifted at a time is 12 kg, you need to choose 7-9 kg dumbbells to practice. Fitness in general, with two or three pairs of dumbbells with different weights, continue to exercise fully. During exercise, each group repeats 10- 14 times, with 7-9 groups each time. Don't exercise too fast, 3-4 minutes for each group. If the load is too large or too small, the interval is too short or too long, the result is not good.

Dumbbell exercise is only suitable for young people. Elderly fitness enthusiasts often choose jogging, radio or Tai Ji Chuan. Therefore, strength training is rarely taken seriously, and dumbbells are not taken into account. Most people think that their strength will decline with age, so they are not suitable for strength training. This is not true. In a sense, strength training is more important because its strength is lighter. Muscles are responsible for exercise and help the body stay comfortable. With the increase of age, muscle fibers naturally contract and their strength decreases, which not only slows down the movement speed, but also reduces the 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, maintain muscle elasticity, lay a foundation for better participation in other forms of fitness activities, but also enhance muscle stability and protect joints, thus alleviating or alleviating pain. Dumbbells are small and exquisite, high quality and low price. It is especially suitable for strength training for the elderly.

3. Dumbbells can't exercise lower limbs. Some people think that dumbbells can only exercise upper limbs, and you may need some more advanced equipment to fully exercise. Upper limb muscle exercise is a special advantage of dumbbells, but it can also exercise waist and abdominal muscles. If you lie on your back and sit on the dumbbell near the back of your neck, you can increase the exercise burden of abdominal muscles and improve the exercise effect. Dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles. Improving the horizontal bending or rotation of dumbbells can exercise the internal and external oblique muscles of the abdomen. Straighten your arms and lift dumbbells horizontally forward to exercise the muscles of your shoulders and chest. In addition, dumbbells can also exercise lower limb muscles, such as lifting bells, squatting with one foot, jumping with both feet and so on.