We should avoid these misunderstandings when using dumbbells in fitness. The body is the foundation of our life. Exercise can help us to excrete toxins from our bodies quickly. Proper exercise can help us reduce stress, and exercise is conducive to strengthening our physique. Now we should avoid these misunderstandings when sharing fitness and using dumbbells.
Avoid these misunderstandings when using dumbbells in fitness 1 Three misunderstandings that men should avoid in dumbbell fitness.
The method of dumbbell fitness is simple and affordable, and can be used at home or in the gym. It is a kind of exercise that many people are choosing now, which is very popular. However, while using dumbbells for fitness, many people fall into a misunderstanding, which makes the fitness effect of dumbbells not play out, or has a negative impact on the body. Below, let's learn about three misunderstandings that men should pay attention to when using dumbbells for fitness.
Dumbbell is a popular kind of sports equipment, but in fact, few people understand the principle of dumbbell fitness, and even some people have entered the misunderstanding of dumbbell fitness, which has affected the effect of fitness. Let's take a closer look.
Myth 1: Exercising with dumbbells can not only increase strength, but also strengthen the body.
Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.
Before exercising, we must first know who is our favorite, strength or bodybuilding. 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. Only the right weight can make male friends exercise better. Generally speaking, you need to choose dumbbells with a load of 65%-85%. Not too heavy, it will hurt your health. 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, you 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.
Myth 2: Dumbbells only practice upper limbs.
Some people think that dumbbells can only exercise upper limb strength, but can't be exercised elsewhere. If you want to exercise in an all-round way, you need some complicated equipment. This concept is wrong. Dumbbells can not only exercise upper limbs, but also exercise other parts of the body.
Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?
Myth 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.
The above experts introduced three misunderstandings that men should avoid when using dumbbells to keep fit. Dumbbell can be said to be a very convenient exercise equipment. Friends who like sports may wish to choose, but they should pay attention to mastering normal knowledge and avoid entering misunderstandings.
A pair of dumbbells with good color and material have a desire to exercise after reading them, so the choice of dumbbells should be satisfied first, and the price is second to the strong body. After all, it is a one-time investment. At present, the marked weight of most dumbbells in the market is inconsistent with the actual weight (including the weight of dumbbell rods), and it is normal to add or subtract 2 kilograms, so ask the shopkeeper about the actual weight of dumbbells before choosing to buy them.
Choose dumbbell weight according to height and weight.
Generally speaking, people choose according to their height and weight. If you don't know how to choose, you can refer to the following principles, according to the normal physique and exercise intensity of Chinese people, and consider the stage of increasing dumbbell fitness intensity in the future.
Height 1.60m, weight 60kg-25kg.
Height1.70m, weight 70kg-30kg combination.
Height 1.80m, weight 80kg-35kg combination.
Height 1.90m, weight 95kg-45kg combination.
If the purpose of doing dumbbell exercises is to gain muscle, do related dumbbell exercises every day, and group them into 8RM- 10RM5-6.
If the purpose of your dumbbell exercise is to keep fit, do the relevant dumbbell exercises every day 15RM-20RM5-6 groups. (The number of groups here is for reference only) (RM: Redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM, which usually needs repeated tests to be obtained. For example, a 30KG dumbbell can complete up to 8 movements when doing an upward sloping dumbbell bench press, so it is called an upward sloping dumbbell bench press, which is 8RM. )
Dumbbells for fitness should avoid these misunderstandings. Many people are not very clear about the dumbbell fitness plan and don't know how to do it. If you want to get a good exercise, you must choose the right method, otherwise it will seriously damage your health. Pay attention to this.
Dumbbell fitness program:
Monday chest exercises, flat dumbbell press, flat dumbbell flying birds four groups. Try to achieve 8 to 12 in each group (adjust the weight by yourself), and finally do high push-ups (that is, put your hands on dumbbells). Three groups, each exhausted.
On Tuesday, I have three heads. There are four groups of backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are propped up), with eight in each group.
Come back on Wednesday. Bend over and lift dumbbells for rowing. One arm alternately, three groups in each group, eight to twelve in each group.
On Thursday, there are four groups of eight to twelve people in each group, with their arms bent and dumbbells placed on the inclined board. Dumbbells bend vertically and alternate arms. The quantity is the same as above.
Friday shoulder. Sit dumbbell neck push-ups, front horizontal lifts, side horizontal lifts, bird prone, all four groups, except bird prone, all eight to twelve groups. Bend down and use the super ball for birds. That is, the weight changes from big to small until you return empty-handed.
Saturday's itinerary. Squat with weight. Squat. Four groups, ten in each group.
Control the strength training within one hour every day. Take a break for one and a half minutes between groups.
Through the above introduction, I have a good understanding of the dumbbell fitness plan, so when choosing this kind of exercise, I can do it according to the above methods. But it should be noted that this kind of exercise should also be carried out every day, so that I can achieve good results and help myself lose weight.