Beginners may not know how to use movements when doing dumbbell exercises. The following is the dumbbell exercise method for beginners that I collected for you. I hope it will help you. Welcome to read the reference study!

Dumbbell exercise

Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.

Dumbbell is a simple instrument to strengthen muscle strength training. Its main material is cast iron, and some are covered with rubber.

Used for muscle strength training and muscle compound action training. Patients with low muscle strength due to paralysis, pain and long-term inactivity. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength.

Dumbbells can train a single muscle; If you increase your weight, you need the coordination of multiple muscles, and it can also be used as a kind of muscle compound action training.

Auxiliary equipment for weightlifting and fitness. There are two kinds of fixed weight and adjustable weight.

① Dumbbell with fixed weight. Cast with pig iron, with iron bars in the middle and solid balls at both ends.

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.

Basic exercise principles

1. Thin people are suitable for dumbbell exercises with heavy weight and few times. Generally, each group of movements is 8- 12RM, which has the best effect.

2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM.

3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30RM.

RM:rm stands for relative weight, and 8rm refers to the weight that you can finish at most 8 times in a row, or the maximum weight that you can finish 8 times in a row. The premise is the code of conduct, don't use the topic to play.

Generally speaking, the maximum strength growth is exercised with the weight of 1-5rm, the weight of muscle gain is 6- 12rm, and the weight of fat loss is 15-20rm, and each group is exhausted. (But for freshmen, we all say 8- 12rm, 10 times in each group. )

Frequently asked questions about dumbbell exercise

Question 1: I feel pain in my back and shoulders after training. Should I stop practicing?

A: It's normal to practice at first, which will cause muscle aches. However, if the dumbbell is not held correctly, it may hurt tendons and ligaments, or it may hurt joints because of the wrong posture. At this time, you must stop practicing and be examined by a doctor. Wait for the doctor to confirm that there is no problem before exercising, or you can go to the gym and receive professional guidance.

Question 2: I am worried because it is muscle exercise. Too muscular. How ugly!

A: Women's lines really should be softer, so many women have such worries when practicing dumb gymnastics. The practice time of dumb gymnastics is only 15 minutes, and the intensity of practice is very low, so even if you practice every day, you will not grow a muscle block like Schwarzenegger.

Question 3: Is the speed of practicing dumb gymnastics important?

Answer: Yes, mastering the speed of dumbbell practice is the key. Keep a slow speed to achieve the purpose of practice, and practice an action for 2-3 seconds. If you practice for a long time, you can keep it longer.

Question 4: How can we improve the speed of losing weight?

A: Before training dumbbells, do warm-up exercises. After doing dumbbell exercises, do other exercises, such as jogging, cycling, walking and swimming.

Question 5: When can I increase the weight of dumbbells?

Answer: It seems that you have successfully practiced. If the dumbbell you are currently using is connected 35 times from the shoulder to the top of your head, it is time to change the dumbbell. At this time, your muscles have increased, and the dumbbell with this weight can no longer help you improve, so please increase the weight of the dumbbell by 50 grams.

;