Lead: If you want to exercise, you have to concentrate on your body. If you need to do something else at the same time to make exercise less boring, here are the dumbbell strength training methods I have compiled and shared with you. Welcome to read the reference.
Dumbbell strength training method 1, lateral bending
Hold the dumbbell with both hands or one hand (the fist eye is forward), the upper arm is close to the body, bend the bell up to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time.
2. Hold your wrist and bend it.
Hold the barbell with both hands (palm down), the grip distance is shoulder width, and the upper arm is close to the body side. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm.
3. Prevent wrist bending
Sit at the end of the stool, hold the barbell with the palms of both hands up, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors.
Step 4 bend your wrist backwards
Stand, hold the barbell behind your back (palm backward), and do wrist bending. Like wrist bending, you mainly exercise forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction.
5. Flexion of ulnar wrist
Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backward and upward until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii.
6. Flexion of radiocarpal joint
The preparation posture is the same as 5, but the grip is different, and the dumbbell hangs down in front. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors.
7. Hand rotation and bending
Sitting posture: one hand holds one end of dumbbell (or dumbbell), the other hand supports it, and the forearm of the bell holder is attached to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight.
8. Bearing rope
Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.
In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.
Matters needing attention in dumbbell fitness
1. Before dumbbell fitness, warm up, exercise joints and ligaments, and stretch muscles. It usually takes 5- 10 minutes to avoid injury.
2. Choose to adjust the weight of dumbbells. For example, you should choose a weight of 8- 12RM to gain muscle.
3. Exercise in groups, with a rest of 45-60 seconds between each group and a rest of 60-90 seconds between movements.
4, the speed of dumbbell exercise can not be too fast, it doesn't matter if it is slower, you must feel the target muscle is exerting strength.
5, muscle stretching should also be carried out after exercise, which helps muscle recovery and helps to avoid "dead muscles."
How to choose dumbbells
1, choose 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 (a pair of 25kg, the same below).
Height1.70m, weight 70kg-30kg combination.
Height 1.80m, weight 80kg-35kg combination.
Height 1.90m, weight 95kg-45kg combination.
If the purpose of your dumbbell exercise is to keep fit, do the relevant dumbbell exercises every day 15RM-20RM5-6 groups. (The number of groups here is for reference only. ) (RM:ReDemoMaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM, which usually needs repeated tests to obtain. For example, a 30KG dumbbell can complete up to 8 movements when doing an upward sloping dumbbell bench press, so it is called an upward sloping dumbbell bench press, which is 8RM. )
2. The characteristics of common dumbbells
Common dumbbell varieties on the market include rubber-coated dumbbells, cast iron-coated dumbbells, electroplated dumbbells and painted dumbbells.
Rubber-coated dumbbell refers to all-plastic structure, and its price is lower than that of electroplated dumbbell. Ordinary packaging mostly uses recycled plastic, which has a pungent smell and is easy to deteriorate after a long time, which is not good for the body. High-quality packaging mostly uses asphalt, which has a small smell. Because of the fine workmanship, it is difficult to distinguish between ordinary packaging and high-quality packaging.
The dumbbell covered with cast iron is covered with rubber, and the inside is made of cast iron. The outer coating is also divided into ordinary coating and high-quality coating. Dumbbells with the same weight and volume are relatively small and affordable.
The price of electroplated dumbbells is higher than that of packaged dumbbells. Electroplated dumbbells are brightly colored, never fade, and have no irritating smell. They are generally used for family fitness.
Baking dumbbells are made of high-quality cast iron and baked by electroplating. The painted dumbbells are more beautiful in appearance and more expensive than electroplated ones, so they are suitable for professional fitness centers.
3, the choice of weight
Attention should also be paid to the selection of weight, especially in the first 10 minute of exercise, dumbbells with a maximum load of 55% to 70% should be selected.
3. 1. Weight selection of trial lift: continuous trial lift 15-25 times, feeling close to the limit of one's own strength, is the appropriate weight. If you try to lift 15 times, you will feel unable to support it, indicating that this weight is overweight.
3.2. It is recommended to choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.
3.3. The advantage of plastic dumbbells is that the sound is light when placed, but the wear resistance is poor.
3.4, stainless steel dumbbell has the advantage of wear resistance, suitable for outdoor use.
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