We find that there are two kinds of answers.
First, the coach's answer: "Fixed musical instruments are safer and easier to master."
Ok, so the little whites came to the gym carefully and spent all their time fixing the equipment, or rolling their bellies with small equipment and practicing their thighs and shoulders ... After grinding for half a year, they looked strong. When weighing, they found that their muscles had grown, but what happened later? Little progress has been made, which is a fact of 100%.
Why?
Because you will find that their physical fitness is generally too weak, they don't have the strength to do 3-4 pull-ups, they don't dare to do squats, they can't do bench presses ... and their upper body is wide and their lower body is weak, so they look good with bean sprouts.
Secondly, the coach will categorically say, "Barbells and dumbbells, of course." Newcomers will definitely look puzzled when they hear it. Why do they learn such difficult moves?
The professional answer here is: learn the basic action modes such as squatting, pushing, pulling and hip flexion, and practice multi-joint, large muscle group and free weight training actions such as squatting, bench pressing and hard pulling. The basic skills of these bodybuilders, even if you practice fitness, have laid a solid foundation and will be trained steadily in the future.
However, everyone's reaction may be: "Ah? No kidding! Can I do that? Is it difficult to bench press, squat and pull hard? "
Ok, let's explain it in detail. In fact, "multi-joint, large muscle group" does not mean high difficulty, and "free weight" does not mean super weight. This kind of training action is taken from real life and used in production practice, which matches the original function of human body. It can be reduced or improved according to personal conditions, with high training efficiency and good effect, which can be said to be the best way for beginners to get started in fitness. The best way!
The important thing has been said twice!
There are three advantages here.
First, the mobility of power.
The reason why we choose dumbbells and barbells to "lay the foundation" is very simple, because the fixed instruments can't "lay the foundation" well at all. Fixed equipment training, lack of mobility of free weight. To put it bluntly, barbells can participate in the whole process and stimulate your muscles in an all-round way, but fixed equipment can't. They are very local and limited.
For example, Smith bench press and barbell bench press look almost the same, as does the strength part. However, because the trajectory of Smith machine is fixed and single, a fixed shelf is enough as a protective measure. So when training, you don't need to consider many details: starting and returning the bar, controlling the flip angle of the wrist, the stability of the trunk, and even stabilizing the scapula. It's no big deal to push it smoothly.
Well, it is these details that you don't need to consider, which will cause a series of risks when you start to try barbell bench press.
Second, the coordination and stability of action.
We also admit that barbells and dumbbells have obvious problems: complex coordination of multiple joints, easy to make mistakes, difficult to find feelings and so on. However, it is strongly recommended that beginners try to overcome difficulties and learn slowly, which is worth recommending. Because the compound action of bench press, squat and hard pull can provide a very good exercise for the recruitment ability of muscles and nerves, the coordination ability of various muscle groups and the core stability ability. When you are bored in training, over time, the improvement of these abilities can help you control the target muscle strength more accurately, and pushing a heavy object will be stable and will not sway. To put it bluntly, your training moves are getting safer and more reliable.
Third, the training is more comprehensive and efficient.
As we know, the human body has hundreds of muscles, both inside and outside. Shallow muscles are responsible for the realization of movements, while deep muscles are responsible for stability control. If you train with fixed trajectory equipment, the trajectory has stabilized. Although the superficial muscles can be stimulated, the deep muscles responsible for stability control cannot be exercised.
On the other hand, free weight training can exercise both deep and superficial muscles. After the deep stabilizer is strong, your body balance ability and control ability of all parts will be obviously improved.
So as long as the plan is proper and the movements are correct, the training will be more comprehensive and the efficiency will be higher.
For the last time,
Does barbell dumbbell mean higher risk?
Here we should draw the key points: barbells and dumbbells are not dangerous, but wrong movements are dangerous! The weight of barbell is not dangerous, but it is more than one person can bear!
The core meaning of barbell dumbbell is to start from 0 and keep moving forward according to your own situation. Any kind of compound training action also has a step-down version, which is suitable for beginners to learn and progress step by step.
To sum up, the most important thing in barbell dumbbell training is to learn, explore experience and optimize details. For novice training, you should be able to feel your body and stop adjusting. Do not pursue immediate results, do not pursue heavy weight and large quantity.