Common dumbbell exercise methods
1, one arm flexion and extension at the back of dumbbell neck
You can stand or sit, with your legs apart, your body straight, your right hand palm forward, and your dumbbell up above your head. Then keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then return to the starting position. Repeat several times and then change hands before doing it.
2. Dumbbell rowing in a straight line
Stand well, keep your legs hip-width apart, keep your trunk straight, hold a dumbbell in each hand, and hang the dumbbell in front of your thighs with your palms back. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
3. Dumbbells bend alternately
You can sit in a standing position with your feet together on the ground, your torso straight, a dumbbell in each hand hanging at your sides, and your palms facing forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.
Number and frequency of dumbbell exercise groups
1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.
2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.
3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.
Matters needing attention in using dumbbells for exercise
1, the action must be standard. When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.
2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford. Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg.
3. The number of exercises should be relatively fixed, 2-3 times higher than the fixed value.
4. Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot temperature.
5, before the start of the exercise, do a good job of warm-up, and be sure to relax after the exercise.
6. If the purpose of exercise is to gain muscle, you can choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5~8.5 kg for exercise. If the purpose of exercise is to reduce fat, you can choose a slightly lighter dumbbell, such as about 3~5 kg.
7, slowly lift, then slowly put down, the muscles are deeper. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 1 Action usually takes 1~2 seconds.
8. Within 30 ~ 90 minutes after the training, the demand of protein reached its peak, and the effect of supplementing protein was the best. But don't eat immediately after training, at least once every 20 minutes.
9. After a regional muscle training, you need to rest for 48 to 72 hours before you can carry out the second training. If high-intensity strength training is carried out, the interval between two regional muscle trainings is not enough, especially for large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be trained frequently, at least four times a week, each time about 15 minutes. Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all of which are exhausted. The time interval between each group should be very short and should not exceed 1 minute.
10, dumbbell fitness should make a detailed plan, don't practice blindly, and the longer you practice, the more often you practice, the better. If you lose about 60 minutes, you need to add aerobic exercise or do small weight many times.
1 1. If you are not used to breathing at first, you will learn after all. It is recommended to exhale when exerting strength and inhale when recovering. Never hold your breath!
12, you also need to drink water during fitness, otherwise it is easy to lack water. Prepare a cup of warm water before exercise and drink 50 ml of water after each exercise-the principle of small amount and many times.
13. If there is not much abdominal fat, it is not recommended to exercise abdominal muscles every day, and it is better to exercise every other day. If the abdominal muscles are strong, it is recommended to exercise the abdominal muscles with weight. Too many times of exercise will reduce the effect. People who have seen it will also see: