Material selection skills of men's gymnastics dumbbells
Who is your favorite, strength and bodybuilding?
Before exercise, we should know whether we use dumbbells for strength or for bodybuilding. We need different dumbbells for different purposes to have a good figure. 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.
Before we use dumbbells to exercise, we must know that we are suitable for multiple dumbbells. If the weight is not appropriate, the exercise effect will not be very good. Generally, we 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, the maximum weight that can be lifted at a time is 65,438+00 kg, so we 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.
The function of dumbbell exercise
1. Make your brain smart.
2. Make muscles strong.
3. Stay healthy.
4. Make mental health.
5. Make the sick body recover.
The correct method of dumbbell exercise
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Push-ups, arc descent, let pectoralis major fully contract and fully extend.
2. Upper oblique press: mainly practice chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Lying bird: mainly practicing the middle chest groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expand the chest and practice pectoralis major and serratus anterior muscles.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Dumbbell exercise misunderstanding
Misunderstanding 1. The effect of dumbbell exercise is not obvious.
A few people use dumbbells to exercise, and the effect is not obvious, so they are disheartened, and dumbbells are shelved and become a substitute for hammers. In fact, as long as you master the essentials and stick to it, it will definitely have an effect.
First of all, we need a clear purpose: do I yearn for strength and bodybuilding, or improve my physical fitness? Different purposes have different exercise methods, and sometimes even conflict with each other.
To increase muscle strength, it is generally practiced with relatively large weights, such as special exercises similar to weightlifters; In the practice of increasing muscle volume (length and thickness), dumbbells with 65%~85% load are generally needed. 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, then you need to choose dumbbells with a weight of 6.5~8.5 kg for exercise. When exercising, you should lift 6~8 groups at a time, and each group repeats 8~ 12 times. Don't exercise too fast, and the interval between each group is 2~3 minutes, which is suitable for bodybuilders and mass bodybuilders. To improve physical fitness, we should choose according to our own situation.
Myth 2: Dumbbells only practice upper limbs.
Some friends who don't know about dumbbells think that dumbbells can only exercise the upper limbs, but not the whole body. This is actually a wrong idea. As long as it is properly designed, dumbbells can fully exercise the whole body. Exercising upper limb muscles is the advantage of dumbbells, but dumbbells can also exercise waist and abdomen muscles and lower limb muscles.
For example, when doing sit-ups, lifting dumbbells with both hands behind the neck or chest can increase the load of abdominal exercise and improve the exercise effect; Lift dumbbells for lunges, side lunges, one leg squats, etc. , can effectively exercise the muscles on the front side of the thigh; Lifting weights with dumbbells can exercise calf muscles.
Myth 3: Dumbbells are not suitable for the elderly.
Old people often choose jogging, Tai Ji Chuan and other aerobic exercises, and few people will take the initiative to pick up dumbbells for strength training. In fact, because the strength of the elderly began to decline, the function of the nervous system began to deteriorate, and more strength exercise should be carried out.
Proper strength exercise can effectively prevent muscle atrophy in the elderly, maintain muscle mass and total amount, improve health and prevent premature decline. Dumbbell has the following characteristics: free choice of weight, free movement trajectory, effective control with the brain and so on. It is the first choice for strength exercise for the elderly.
When doing dumbbell exercises, if we consciously control the muscle activity and the movement track of dumbbells, we can also maintain the function of the brain, prevent brain atrophy and effectively prevent Alzheimer's disease.
People who have seen how men exercise with dumbbells will watch:
1. Men's Dumbbell Fitness Method
2. How do otaku exercise with dumbbells?
3. How to exercise with dumbbells
4. How do men choose dumbbell exercise?
5. Use dumbbells correctly for exercise.