Lifting dumbbells is a good way to exercise. Lifting dumbbells can exercise the strength of arms and wrists, strengthen biceps and triceps, and have different effects on all parts of the body. Dumbbell is used differently by men and women, and the effect is also different. Many people like to use dumbbells to exercise their wrists and increase their arm strength. So how do dumbbells exercise their wrists?
Second, how to exercise your wrist with dumbbells?
The method of exercising wrist strength with dumbbells is as follows:
1, hold dumbbells, wash your back, and turn your wrists forward for exercise. Mainly exercise wrist strength and lateral forearm muscles; Make two groups, 20~25 in each group.
2. Hold the dumbbell in your hand, sprint with the back of your hand, and do exercises with your wrist upside down. Make two groups of 20 to 25 each.
3. Hold the dumbbell in your hand, punch your eyes, turn the dumbbell left and right, or swing it back and forth. Do 2 groups each, 20~25 in each group.
Note that the weight of dumbbells must be selected according to your own ability. First of all, they must feel a certain weight, which is a bit difficult to do.
Third, dumbbells practice wrist movements.
1, recommended
The pushing movement mainly develops in the front and middle bundles of deltoid muscle. Practice with barbells or dumbbells. You can practice standing or sitting on a stool.
The preparation posture is to lift the barbell to the clavicle and hold the barbell with both hands. Practicing dumbbells means holding the bell with both hands on the outside of the shoulder and palms facing each other. It is not difficult to master the push. Just push the barbell or dumbbell vertically upward until the arm is straight. However, there are two points to note. First, the upper body should always hold the chest, abdomen and waist tightly. Second, hold it on your head for a while, and then slowly put it down. Neck push-back is mainly composed of developed deltoid posterior bundle and trapezius muscle, standing posture and sitting posture. First, put the barbell on the back shoulder of the neck, with the distance between hands slightly wider than the middle grip, and hold the barbell with both hands. Then push the barbell vertically outward. When push-ups, the elbows are slightly outward to facilitate deltoid contraction. There is also a wrist-turning push. Hold the dumbbell over your shoulders, palms facing each other. When push-ups, the wrist and elbow tip rotate outward at the same time 180 degrees.
Step 2 pull-ups
Latissimus dorsi is one of the key training parts for bodybuilders. Its development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is rich and developed, the whole back looks like a "V".
There are many well-developed training methods for latissimus dorsi and trapezius, teres major, teres minor, rhomboid and infraspinatus. Among them, pull-ups are an effective training method widely used by people. The process of pull-ups is simple. Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover. Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, which is to hang a special beam on the bar and hold the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups". Generally speaking, if you have more than 15 pull-ups at a time, you can try to practice with a belt or rope tied with a heavy object or a bell plate. Some people like to hang heavy things around their waists, while others are used to tying them around their ankles. However, there are two points to be reminded. First, the weight should be appropriate; The second is to pay attention to safety.
Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in various parts of the body.
3. 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.
4. 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.
Step 5 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 6 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.
7. 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.
8. 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.
9. 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.
10, load winding 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.
You can also exercise in the following ways:
1. Wrist rolling: Use a short stick like a rolling pin and tie a rope in the middle, about one meter. The lower end of the rope is tied with a heavy object, and both hands roll alternately, and the heavy object is rolled up and then put down. The effect is very good.
2. Exercise with a fitness stick: Hold both ends of the fitness stick with both hands. You can bend your arm straight or bend (bend your arm in initial training). Turn your wrist hard. Like other forms of exercise, we should do it step by step, not rashly.
In short, when exercising the forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the requirements of the movement and done well, so that the forearm muscles are always in a state of tension and stress during the movement. 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 to 20 times. Don't be too heavy to avoid injury.
Fourth, how to choose the dumbbell that suits you?
Follow the principle: neither too light nor too heavy.
Suitable for people: general practitioners.
Dumbbell weight unit: mostly kilograms.
Suggestion: Men 15kg/ piece (adjustable dumbbell).
Exercise purpose: strengthen muscles.
3 kg, for ladies only/only.
Objective: To reduce fat and modify muscles.
Five, the essentials of practicing dumbbells
1. Choose dumbbells with appropriate weight before practice.
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.
Sixth, the benefits of practicing dumbbells for a long time
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.
If you insist on reasonable exercise and living habits, plus a normal diet, you can be more fit. Insist on and discover your own potential and strengths with the eyes of discovery, and keep the fun of sports is fitness. Fitness is just to relax and move in the direction you pursue, not a painful and complicated process.