2. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
3. Biceps brachii: Six groups of dumbbells are bent with one arm, and the schematic diagram of bending is as follows:
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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
Misunderstanding 1
1. Exercising with dumbbells can not only increase strength, but also strengthen the body.
2. Using dumbbells scientifically can really get a 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.
Misunderstanding 2
1, dumbbells only practice upper limbs.
2. Exercising upper limb muscles is the specialty of dumbbells, but dumbbells 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.
3, holding the dumbbell body bending or rotating action, you can exercise the 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
1, dumbbells are not suitable for the elderly.
2. There are many fitness enthusiasts among the elderly, 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.
References:
Baidu encyclopedia-dumbbell