dumbbell

Auxiliary equipment for weightlifting and fitness. There are two kinds of fixed weight and adjustable weight. ① Dumbbell with fixed weight. It is made of pig iron with an iron bar in the middle and solid balls at both ends. Because there is no sound during practice, it is named dumbbell. The weight of light dumbbells is 6,8, 12, 16 lb (1 lb = 0.4536 kg) and so on. The weights of heavy dumbbells are 10, 15, 20, 25, 30 kg, etc. ② Adjustable dumbbells. Similar to a reduced barbell, round iron pieces with different weights are placed at both ends of a short iron bar about 40 ~ 45 cm long, which can increase or decrease the weight during weightlifting or fitness exercises. Doing dumbbell exercises often can enhance the muscle strength of all parts of the body.

Besides iron dumbbells, there are wooden or plastic dumbbells. When practicing, use the tapping sound of wooden dumbbells or plastic dumbbells to cultivate the coordination and rhythm of the practitioners. You can also weave wooden dumbbells into a complete gymnastics performance.

Practice method of dumbbell

1, choose the right weight and practice dumbbells.

2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, every time the weight you can lift is 10 kg, 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 15-25 times or more, 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.

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.

Three misunderstandings of dumbbell fitness

As we all know, dumbbell is a simple and economical fitness equipment, but few people study its fitness principle. At present, there are still many misunderstandings about the fitness function of dumbbells, and the fitness function of dumbbells is far from being fully exerted.

Myth 1: Exercising with dumbbells can not only increase strength, but also strengthen the body.

Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.

Before exercising, we must first know who is our favorite, strength or bodybuilding. There are two main ways to exercise muscles, 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 strength of the exerciser, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can obviously increase the muscle volume, but the strength increase is relatively small, which is suitable for bodybuilders or mass bodybuilders. Fitness enthusiasts usually take fitness as their main purpose. To this end, when using dumbbells to exercise, you must follow the following rules.

Choose dumbbells with appropriate weight before training. Generally, you need to choose dumbbells with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted at a time is 10 kg, you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise. For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. When exercising, lift 6-8 groups at a time, and each group repeats 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.

Myth 2: Dumbbells only practice upper limbs.

Some people think that dumbbells can only build strong upper limbs. If you want to exercise in an all-round way, you may need some complicated equipment.

Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?

Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.

Myth 3: Dumbbells are not suitable for the elderly.

There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more.

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 pain in each joint is greatly increased. Proper strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay a foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint, thus alleviating or alleviating various pains. Dumbbells are exquisite and inexpensive, especially suitable for strength exercise for the elderly.