As shown in Figure 2, the purpose is to increase muscle exercise, which is the best choice for dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose 6.5 kg -8.5 kg dumbbells for exercise. Practice 5-8 groups every day, 6- 12 times in each group, and don't move too fast, 2-3 minutes each time. The load is too large or too small, the intermittent time is too long or too short, and the effect is good.

The purpose of this exercise is to reduce fat. It is suggested that each group should do more than 15-25 times, and the interval between each exercise should be controlled at 1-2 minutes. If you think this exercise is boring, you can satisfy your favorite music exercise, or do dumbbell aerobics with music. Three misunderstandings

As we all know, dumbbell is a simple and economical fitness equipment, but few people get to the bottom of its fitness principle. There are still many misunderstandings about the fitness function of dumbbells, and the fitness effect of dumbbells is far from being fully exerted.

Myth 1: Exercising with dumbbells can increase strength and keep fit at the same time.

Scientific use of dumbbells, exercise can really receive good results. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercises. However, many people have neither increased their strength nor become suitable after exercising with dumbbells, and they are often disheartened. Dumbbells have been shelved and even become substitute hammers. In fact, dumbbell fitness is very knowledgeable. If it is not realized, the effect of exercise is often unsatisfactory.

Before exercising, we first need to be clear about who is their favorite in terms of intensity and fitness. Muscle mainly goes through two ways: one is to increase the number of muscle fibers; The second is to increase the volume of muscle fibers. The first way can improve the intensity of exercise, but the bodybuilding effect is more obvious, and weightlifting is suitable for professional athletes; The second route can significantly increase muscle volume, but the power increase is relatively small, which is suitable for bodybuilding or healthy people. Aerobic fitness enthusiasts usually exercise with dumbbells for this purpose, and must abide by the following rules.

First train, then choose the dumbbell with the right weight. Generally speaking, you need to choose dumbbells with a load of 65%-85%. The so-called load can be lifted, such as the maximum weight. If the maximum weight that can be lifted at a time is 10 kg, then you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise. For general fitness, 23 dumbbells with different weights are enough. Exercise for 6-8 hours each time, and repeat group 8- 12 times. Don't exercise too fast, every 2-3 minutes. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.

Myth: only practice arm dumbbells dumbbells

Some people think that only after training to adapt to the upper limbs can we exercise comprehensively, and some more complicated instruments may be needed. Some are more expensive today.

Joint fitness equipment can be seen everywhere, not only in the gym, but also in the homes of ordinary people. Although there are incomparable advantages of other simple instruments, there are also disadvantages such as high price, large area and inconvenient movement. These shortcomings are only a dumbbell, but as long as the dumbbell training is designed reasonably and planned properly, similar effects can be achieved by combining the use of equipment. Why not?

Exercising arm muscles is dumbbell's specialty, but it can also exercise dumbbell waist muscles. Because sit-ups use two-handed dumbbells, it can increase the load of abdominal muscle practice and improve the exercise effect behind the neck; Back flexion and extension exercise, you can also use dumbbells to increase the load of back muscles and stimulate economic growth; One-handed dumbbell lateral bending or body rotation can exercise the external oblique muscle; You can exercise your shoulder and chest muscles first, then hold dumbbells in your arms and lift them sideways. In addition, dumbbells can also exercise lower limb muscles, such as squatting on one leg with dumbbells and jumping with feet.

Myth 2: Dumbbells

Not suitable for the elderly, many elderly fitness enthusiasts, but they often choose jogging, Tai Ji Chuan and other projects or broadcast gymnastics, and few people care about strength training, which is a basic dumbbell under consideration. Most people think that when they get older, their physical strength declines and they are not suitable for power trains. That was not the case. In a sense, it is because the strength has declined, so strength training is more needed.

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 joint pain is also significantly increased. Proper intensity training can not only delay the process of muscle atrophy and maintain muscle elasticity, so that the elderly can better engage in other forms of fitness activities, but also increase the protection of muscles to the stability of each joint and reduce or alleviate different types of pain. Dumbbells are small and cheap, especially suitable for strength training for middle-aged and elderly people.