Pushing the dumbbell too fast, coupled with the swing of the body, can easily cause muscle strain, and even lead to muscle tear in severe cases. Dumbbell is too heavy, beyond its scope of application, and the chance of injury will increase. In addition, dumbbell exercise also requires a high degree of joint fixation. If it is too fast or too heavy, it is likely to cause damage to the joints.
At the same time, moving too fast will put more pressure on the tendon. Although you can exercise explosive force, you can exercise very few muscles, so you can't effectively exercise the target muscle group, and thus you can't achieve the fitness effect.
The correct way to lift dumbbells to achieve the maximum effect of lifting dumbbells, we must maintain the correct posture. First of all, open your feet, don't separate them too far, just shoulder width apart, keep stable, hold your chest and abdomen, make an angle of 90 degrees between your upper arm and forearm, palm forward, fists facing each other, and then push up. Exhale when pushing, and the movement must be slow, preferably at a constant speed.
The coach also reminded the dumbbell lovers that if you like dumbbells but don't know what kind of dumbbells are suitable for you, you can go to a professional fitness club and ask the coach to help you do a strength training, which will not only ensure the effect of your exercise, but also improve the safety factor of your exercise.
Matters needing attention when using dumbbells for fitness: warm up before exercise. Dumbbell is an auxiliary equipment for practicing strength, which can play a very good role in both strength training and body shaping.
We also need to pay attention to some matters when using dumbbells to exercise. The most important thing is to do warm-up exercises before exercise, including 5- 10 minutes of aerobic training and stretching of main muscles. 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. What if? Nervous? Too straight, easy to get hurt; 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.
The 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 strengthen muscles, 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.