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 sports paralysis, pain, long-term inactivity, etc. 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.

Dumbbell English

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. There are two kinds of barbells: standard barbells and non-standard barbells.

① Standard barbell: It consists of bars, barbell pieces and clips. Weightlifting competitions use international standard barbells, including men's barbells and women's barbells. According to the regulations, the total length of barbell is no more than 2.20m and 2.15m respectively, the diameter is 0.028m, and the maximum barbell piece is 0.45m. The weight and color of barbell piece are as follows: 25 kg (red); 20kg (blue), 15kg (yellow); 10 kg (green); 5 kg (white), 2.5 kg (red), 2 kg (blue), 1.5 kg (yellow), 1.0 kg (green), 0.5 kg (white).

② Non-standard barbell: The structure is the same as the standard barbell, and the size requirements are not strict, and the production requirements are not high. The weight can be freely specified, and the stone burden used by the people can also be replaced. In addition, in order to meet some special requirements, if you need to develop muscles in a certain part, you can make various types of special barbells (such as bending barbells, bow barbells, ring barbells, etc.). ) as needed.

What is the difference? One big and one small.