Pay attention to losing weight with dumbbells
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, and the two ends of a short iron bar are sheathed with round iron pieces with different weights, ranging from 10-30 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.
It is very necessary to warm up when dumbbell exercises. Adequate warm-up exercise can help us reduce the chance of injury, including 5- 10 minutes of aerobic training and stretching of major 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 essentials of practicing dumbbells
1. Choose dumbbells with appropriate weight before practice.
2. If the purpose of your exercise is to gain muscle, then you should choose the right dumbbell, with different weights and different exercise effects. 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.
3. Many women will use dumbbells to lose weight, so your goal is to lose weight. Therefore, the choice of dumbbells and the dumbbell exercise plan need to be re-formulated. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.
The benefits of practicing dumbbells for a long time
1. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of heavy dumbbells can strengthen muscles, strengthen muscle fibers and increase muscle strength.
2. You 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.
3. You can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
If you insist on reasonable exercise and living habits, plus a normal diet, you can be more fit. Insist on and discover your own potential and strengths with the eyes of discovery, and keep the fun of sports is fitness. Fitness is just to relax and move in the direction you pursue, not a painful and complicated process.
When you want to buy dumbbells, you should do it according to your own strength. Don't be impatient when you start practicing dumbbells. You can increase your exercise when you get familiar with it later. Touching dumbbells has many benefits, and both men and women can practice.
Matters needing attention in dumbbell practice
1. There are many ways to exercise muscles, which can effectively stimulate the target muscles. Dumbbell fitness is a good way to exercise the whole body. The action is analyzed in detail in the front.
2. Do joint activities, warm-up and muscle stretching (time is about 10 minutes) before dumbbell fitness, and do small-load exercise before each exercise to make the target muscles enter the fitness state. After exercise, do muscle stretching and finishing activities (don't just sit and lie down, relax), don't eat, don't take a shower, and don't start supplementing food for half an hour.
3. Do a detailed plan for dumbbell fitness. Don't practice blindly. The longer you practice, the more times you practice, the better. If you are thin, it will take about 60 minutes. If you are overweight, you need aerobic exercise or do small weight many times.
4. Breathing rules: If you are not used to breathing at first, you should learn it eventually. It is recommended to exhale when exerting strength and inhale when recovering. Never hold your breath!
5. Drinking water law: You also need to drink water during the fitness process, otherwise it is easy to lack water. Prepare a cup of warm water before exercise, and drink a sip of water (50ML) after each exercise? The principle of less times.
6. 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.
7. In order to get a good fitness effect, besides exercise, diet is more important, and you should learn to match a good diet.
8. Fitness knowledge also has a great influence on fitness effect. With a wealth of fitness knowledge, you will grow into a muscular man faster.
9.RM: For example, 20KG dumbbell squats can be done at most 15 times, so the weight of 15RM is 20kg. If you only do 8- 12RM, you need to increase the weight of the dumbbell. Dumbbell fitness needs to adjust the dumbbell pieces (adjust the weight) before each exercise. Don't use one weight to complete all movements, because the strength of different muscles is different. Even if you go to the gym, you always adjust the weight load of the equipment before exercise, and unarmed fitness is also to adjust the posture and change the difficulty.
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