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.
Misunderstanding of dumbbell fitness 1, dumbbell weight is optional.
Choose dumbbells with appropriate weight before training. Generally need to choose 65%? For dumbbells with 85% load, the 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 a weight of 6.5? 8.5 kg dumbbell for exercise. For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. Lift six at a time during exercise? Eight groups, each group repeats 8? 12 times, don't move too fast, every group is 2? Three minutes. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.
2. Dumbbells can only practice upper limbs.
Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example:
① Holding dumbbells in the back of the neck with both hands during sit-ups can increase the abdominal exercise load and improve the exercise effect.
② When doing back flexion and extension exercise, dumbbells can also be used to increase the load of back muscles to stimulate the growth of back muscles.
(3) Lift dumbbells. The body bends or rotates to exercise the internal and external oblique muscles.
(4) Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
In addition, dumbbells can exercise lower limb muscles, such as lifting dumbbells, squatting on one foot, squatting on both feet and so on.
3. Dumbbells are not suitable for the elderly
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about 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.
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.