Secondly, when choosing a dumbbell, if you have exercised before, it is recommended to choose a dumbbell under 20 kg, because it takes a long time for you to resume exercise, and the pressure of half a year or a year is enough, and buying a heavier dumbbell in the future will not waste this dumbbell.
Third, when girls exercise, it is recommended to choose about two kilograms. Girls' muscle fibers are thin and easy to be pulled, so they must start from the lightest when exercising. Don't rush over to avoid tearing your muscles. That would be trouble.
Fourth, the quality of dumbbells is also very important. There are many kinds of dumbbells that can be disassembled now. When we choose them, we must first look at the overall workmanship, because if the workmanship is rough, it means that the quality is not good and it is not safe to use. I suggest you pay attention.
Fifth, when we choose dumbbells, we should pay attention to whether the joints of dumbbells are tight. Now many dumbbells have had accidents because of this, so we must observe them carefully. If there is no trace at the seam, the quality is good.
Sixth, check the place where the dumbbell is lifted. First of all, it depends on whether the grip pad on it is smooth and slippery. If so, don't choose. This dumbbell is easy to get hurt, and the handle of the dumbbell must be wide, so it is more comfortable to hold.
Seventh, we should choose dumbbells according to our own situation. When choosing dumbbells, you should ask the specific manufacturer and issue an invoice. We must be careful when buying such sports equipment to avoid quality problems, and there is no way to complain.
Misunderstanding of Men's Dumbbell: Misunderstanding 1
Exercising with dumbbells can not only increase strength, but also keep fit.
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. 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.
Misunderstanding 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.
Misunderstanding 3
Dumbbells are not suitable for the elderly. There are many elderly fitness enthusiasts, but they often choose jogging, radio exercises or Tai Ji Chuan, while few people pay attention to 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.