Dumbbells are 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. So, what are the ways and benefits of dumbbell fitness? I sorted out the ways and benefits of dumbbell fitness for you, hoping to help you!

The way of dumbbell fitness

First, the lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.

Second, the calf: standing, holding a dumbbell for one-legged heel lifting exercise, is better than training with a calf machine. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.

Third, the back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster. Seven-time Olympic champions Li and Hani have been rowing with one-arm dumbbells. Back exercises. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.

Chest: On the supine stool, pushing with dumbbells horizontally, obliquely upwards and obliquely downwards is more beneficial to muscle growth than using barbells, because it can stimulate muscles more widely and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.

Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. Don't shrug your shoulders or practice in circles with dumbbells when developing oblique sides.

Six, biceps brachii: dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different ways of dumbbell bending can make the upper arm stronger. From the back, rape is separate and prominent.

Seven, triceps brachii: the use of dumbbells to do one-arm or two-arm neck and back arm flexion and extension exercise, can make triceps brachii develop into a horseshoe shape. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.

Eight, forearm: dumbbell wrist bending can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should keep your back bent.

Nine, thighs: heel pad small wooden board to do dumbbell weight-bearing squat exercises, you can develop quadriceps. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.

Ten, abdomen: lie on your back, put the dumbbell behind your head and sit up, you can practice the upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.

Five Benefits of Dumbbell Fitness

1, improve muscle control ability

Dumbbells can only be controlled by hand. Without good control, they turn around like compasses. Therefore, in order to maintain the direction and weight of dumbbells, you must learn to seek the assistance of other muscle groups, so that your muscle control ability can be improved.

General control ability is not good. When using dumbbells to do multi-joint exercises, it is easy to cause instability. Once the movements are vacillating and slightly uncertain, it is possible to form joint injuries or lose muscle sensitivity, which greatly reduces the training.

Give an obvious example: bench press. Usually do dumbbell bench press, it is recommended to fix the scapula first, which is beneficial to the back push. When pushing, I hope that the angle of elbow and trunk, the falling point and the direction of dumbbell will keep a certain trajectory as far as possible.

If you can't keep the trajectory at a certain level, it may mean that the dumbbell is too heavy, or your body is not ready for dumbbell training at all. It is suggested that it is best to lose weight first, strengthen trunk stability and enhance core strength.

2. Solve the imbalance.

Normal people should all have "habitual hands", especially in retraining. Some people will have an imbalance in muscle strength (or muscle size) between the left and right sides because of long-term use of dominant hand training. How to solve it? Dumbbells are good corrective tools.

Because that weight of dumbbell can be selected. Can strengthen the weak edge; Or first train along the weight that the weak side can bear until the hands are almost adjusted. But the correction of non-dominant hand is limited. After all, the dominant people still have advantages, and they are not necessarily so perfect.

3. The danger is lower than barbell.

The safety part of the training, because the dumbbell is controlled by hand, is equivalent to getting rid of it easily. Usually, when there is nothing you can do, you can get out of danger as long as you throw your hands to both sides. Compared with using barbells, fatigue may crush you and the risk is lower.

4. Unilateral training is more difficult.

One on each side, the biggest feature of dumbbells is that they can do one-handed and unilateral training. It is not only convenient for error correction, but also can train unilateral control ability and core anti-rotation strength.

Walking like a farmer, because only one side carries the load, it is easy for the body to lean to one side. At this point, the opposite core muscles must compete with each other, pulling the trunk back to the middle to achieve the effect of synchronous training.

You can exercise from top to bottom.

Some people can train dumbbells, which may only stay in the single joint movement of double-headed bending. In fact, dumbbells can do full-body exercises, from double-headed bending, three-headed stretching, dumbbell rowing, squat, and hard pulling to forearm muscles, which is very practical.

In addition, dumbbells can also meet the necessary explosive power of runners and athletes and bodybuilders' pursuit of muscle hypertrophy through weight adjustment, echoing the needs of different training groups.

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