How much does the dumbbell weigh? Many people will do some proper exercise to ensure their health. While exercising, you can also improve your physical fitness. You must consider your physical condition when exercising. For example, the dumbbell that exercises the most should choose multiple weights. Let me share the weight suitable for dumbbells!
1 Select several suitable dumbbells.
How to buy dumbbells for exercise Generally speaking, we recommend buying adjustable dumbbells, weighing 2 kg-20 kg for men; Ms. 1kg- 10kg
Dumbbell exercise
Dumbbell exercises are to increase muscles. How to choose the right weight for dumbbells?
It is best to choose dumbbells with a load of 65%-85%. For example, if the weight you can lift each time is 10 kg, then 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.
Use common sense
Generally, the training weight of trunk muscles, major muscles, lower limbs and multi-joint sports is relatively heavy. For example, those who have training experience are basically above 150kg, and upper body muscles such as bench press and high position pull-down can also be above 100kg.
Small muscle groups such as the end of the arm and shoulder joint, or the movement of a single joint, use relatively small weight, because the strength of the muscle group is small, and there is no other muscle to help force. Such as biceps bending, arm flexion and extension, etc. Generally, people who can do bench press 100 kg training can bend over with 100kg training.
Through the above introduction, we now know the multiple fitness of dumbbells, which is also a problem that we should pay attention to when doing fitness exercises. In addition, we should also pay attention to the correct methods and movements when doing fitness exercises, and no matter what kind of fitness exercises need to be adhered to for a long time, this needs attention.
How many times does dumbbell fit? Everyone knows that dumbbell is a simple and economical fitness equipment, which is very convenient to use during exercise, 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.
Many people think that dumbbells are lifted by hands, so dumbbell fitness can only exercise strong upper limbs, and it can't be exercised anywhere else. 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.
Speaking of dumbbells, I believe many friends know about it, and many friends will exercise with dumbbells. It is not only small, convenient and easy to learn, but also the dumbbell exercise method is very simple, which is also loved by many women. Today, I will introduce a dumbbell fitness program suitable for women to practice. I hope female friends can keep exercising.
The tightest hip
Exercise parts: hips, thighs and abdomen.
Stand naturally first, then put your feet together; Hold the dumbbell in one hand, relax and hang to your sides naturally.
Close your eyes, take three deep breaths, feel the fresh air in your body, and your mood will gradually calm down.
Open your eyes, chest and abdomen; Bend your knees slowly and inhale at the same time, feeling like sitting on a high bar chair; Keep your upper body straight and don't lean back.
Exhale, return to the starting position at the same time, stand naturally and tighten the thigh and hip muscles.
Repeat 20 times.
Strong chest
Exercise parts: chest, middle back, oblique back muscles, thighs and buttocks.
Stand naturally, holding a dumbbell in each hand and hanging it at your sides; The left leg wraps around the right leg from the front, and the left foot is hooked on the right calf (if it is difficult to keep balance, the left toe can gently touch the ground), and the center of gravity sinks.
You can try it first, inhale slowly, and at the same time, lift your arms down and bend your elbows 90 degrees, keeping your elbows and shoulders at the same level; Chest out and abdomen in, eyes straight ahead.
Exhale and cross your arms in front of you. The left forearm should be completely close to the right forearm from the elbow.
Inhale and return to your original position with open arms.
Repeat 10 times and then stand on your left foot and do 10 times.
Exquisite back curve
Exercise parts: back, triceps, shoulders, waist, thighs and buttocks.
Stand naturally with your legs, holding a dumbbell in each hand and hanging naturally at your side; Take a big step backwards with your left foot.
Tilt forward 45 degrees, bend the right leg with the knee, so that the upper body and the left leg are in a straight line; Tighten abdominal and hip muscles; During this process, your hands keep drooping naturally.
Exhale and lift the dumbbell until it is parallel to your hips; Feel the muscles of the back and shoulders stretched.
Inhale, put down the dumbbell at the same time, and return to the natural drooping state of your arms.
Repeat 10 times, then change your right leg and step back before doing 10 times.
A flat, firm abdomen.
Exercise site: the whole middle part of the body (especially the lower abdomen and abdominal muscles) and the muscles inside the legs.
Sitting on the ground, your knees naturally bend; Put one dumbbell between your feet and put the other dumbbell on your chest with both hands.
Pick up dumbbells with your feet and lift your legs until your calves are parallel to the ground; Belly in, chest out, look straight ahead and feel like you are rowing.
Inhale, keep the lower body still, put pressure on the abdomen with the hip as the fulcrum, and slowly lean back the upper body until it is 45 degrees with the ground.
Exhale, abdominal force, take back the upper body, return to the original rowing posture, and keep the lower body still.
Repeat step 3-4 for 6-8 times, put down your legs and rest 15 seconds, and repeat for 6-8 times.
Myth 3: Dumbbells are not suitable for the elderly.
Nowadays, the elderly pay more and more attention to fitness, and there are many fitness enthusiasts. However, they generally choose jogging, radio exercises or Tai Ji Chuan and other relaxed and leisurely projects, while strength training such as dumbbells is rarely talked about and basically not considered. 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.
Note: if you want to lose weight with the aid of equipment, dumbbells should be light.
Dumbbell is an auxiliary instrument for strength training, which can play a very good role in both strength training and body shaping.
At present, there are two kinds of dumbbells on the market, one is a fixed weight dumbbell, which is cast from pig iron, with an iron bar in the middle and solid balls at both ends. The weight of light dumbbell is about 2- 16 kg, and the weight of heavy dumbbell is 10, 15, 20, 25 and 30 kg. The other is a stainless steel dumbbell with adjustable weight, which is similar to a reduced barbell. It is a combined dumbbell consisting of a bell rod and a bell nut. The two ends of a short iron bar are covered with round iron pieces with different weights, ranging from 10 to 30 kg. Besides iron dumbbells, there are wooden or plastic dumbbells.
When buying, it is best to choose a detachable combination dumbbell. Pay attention to the quality of screws when choosing screws, otherwise it is easy to trip and cause danger. In addition, dumbbells should be selected according to the purpose of fitness.
If you practice high-intensity sports such as weightlifting, the weight of dumbbells should be large enough to be close to the limit after 3-5 consecutive lifts; If it is bodybuilding, choose to lift the weight close to the limit 8- 12 times in a row. If you want to lose weight or exercise muscle endurance, the weight of dumbbells should be lighter, and it is enough to lift 15-25 times to approach the limit weight. Women generally focus on losing weight, with dumbbells weighing 3-5 kg. Men can choose dumbbells around 10- 15 kg.
When using dumbbells for fitness, we should pay attention to: fully warm up before exercise, including 5- 10 minutes of aerobic training and stretching the main muscles of the body; Don't move too fast, especially the stability of the waist and abdomen is very important; Training movements should avoid singleness, and overall balance is the most important. In addition, the movements should be standard, and dumbbells should be used for exercise. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. When lifting sideways, the elbow joint bends moderately, and if it is "stretched" too straight, it is easy to get injured; Relaxation after exercise is beneficial to the development of long lines and streamlined muscles.
Finally, pay attention to breathing methods, such as inhaling when chest abduction or lifting, and exhaling when adduction or falling.