Dumbbells, like Poké mon that can bring you health and joy, can accompany you anytime and anywhere. Moreover, dumbbell is a well-known guy. It has many different exercise methods so that you can enjoy all-round exercise at home. Before it's too late, get down to business!
First of all, as a classic and effective fitness equipment, I believe everyone has seen its shape and appearance. Simply put, it is composed of two spherical or cylindrical metal blocks with equal weight and a short rod connecting them, which looks quite symmetrical. In addition, it has many advantages, and I found three most representative ones, as follows:
Moderate price: the price of a pair of dumbbells is generally between tens of yuan and hundreds of yuan, but we ordinary people buy a few tens of yuan on many websites. After all, fitness equipment can be used, right? Compared with other fitness equipment, this is very cheap.
Save space: Dumbbells occupy very little space and can be placed in any corner of the room, which will not be an eyesore and will not affect other items at home!
Full function: This is its greatest advantage. With different training movements, you can exercise all parts of the body, including chest, back, abdomen, legs and so on. Moreover, dumbbells can also be combined with other fitness equipment to increase the difficulty and fun of exercise!
Then the focus is on how to exercise effectively with dumbbells. This should be everyone's greatest concern, but don't worry, different people have different training methods and standards. I have summarized four different exercise methods and their functions. You can make different choices according to the actual situation. In addition, I come to a group of such training movements every day, so you don't have to worry about affecting your health. Let's have a look!
1. Dumbbell belly roll:
Dumbbell belly rolling is a good way to exercise abdominal muscles!
Lying on the ground, beginners had better hold a dumbbell in both hands, then hold it on their chest, and then roll it up slowly to feel the contraction of deep abdominal muscles. This action can not only exercise the abdomen, but also help improve the posture. If you want to have a fitness effect in a short time, then this action is absolutely indispensable!
2. Dumbbell push-ups:
Dumbbell push-ups are a high-load exercise, but they can really exercise your chest, shoulders and arms muscles effectively!
The training method is also very simple. Holding dumbbells with both hands to keep your body balanced and then doing push-ups is very effective for improving muscle strength and shaping upper body lines. You can enjoy "gym-level" exercise at home!
3. Dumbbell bending:
Dumbbell bending is to exercise your biceps!
Keep your body standing, hold a dumbbell in each hand, and then bend your arms so that the dumbbell is close to your shoulders. Although this action looks simple, don't underestimate it. As long as you have perseverance, it can definitely help you quickly increase the strength of your biceps and give you strong arms. Want to get rid of the trouble of "meat worship"? This action must start!
4. Dumbbell rowing:
Dumbbell paddling is an action to exercise the back muscles, which can enhance the strength and stability of the back!
Stand or bend over, then put a stool or table in your left hand, hold the edge of the stool or table in your left hand, hold a dumbbell in your right hand, and keep your arms perpendicular to the ground. Then slowly lift your right hand upward until the dumbbell is close to your right chest. Then slowly put down your right hand and return to the original position. Back muscles are very important in fitness, so you must practice them!
Finally, since you have seen all this, I would like to give you some advice, that is, it is best to do three groups each time, each group 10 times, which adds up to only 120 times. In addition, for people who have just started fitness, reasonable exercise is the most important. Here I also made a small summary of my fitness experience in recent years. Interested parties can learn about it!
①: Do what you can and choose the right dumbbell weight. Dumbbells that are too light can't stimulate muscles, and those that are too heavy can easily cause injuries. Generally speaking, 12- 15 pound dumbbells are suitable for most beginners and ordinary people of Wang Zhenyuan!
②: Comprehensive balance, choose full-body exercise. Focusing on only one part can easily lead to physical disorder, so it is necessary to train in different parts. For example, the above four methods can change a project after every three groups, so as to achieve the effect of comprehensive training!
③: Step by step, increase the load and make a gradual transition. Choose a lighter weight at the beginning of training, and gradually increase the load after mastering the movements. Generally, each group can gain 2.5-5 kg, once every 4-6 weeks. Increase the load appropriately and always pay attention to the physical reaction!
(4) Take a full rest to ensure the training effect and safety. When using dumbbells for strength training, you must pay attention to rest. Rest for 2-3 minutes between each group, 2-3 times a week, and exercise every other day. Insufficient rest will affect the training effect and even cause excessive fatigue!
Generally speaking, dumbbells are really cost-effective fitness equipment. Now you should have a choice! If you are still in doubt, you'd better do it directly according to your inner choice. Do not hesitate. I hope this article can help you.