Dumbbell exercise 1 1. Dumbbell exercise
1, primary dumbbell exercise methods: gradual overload rule, multi-group exercise rule, confusing and unpredictable rule, isolated exercise rule.
2. Intermediate dumbbell exercise method: priority training rule, pyramid rule, segmentation exercise rule, large-scale congestion rule, super group rule, compound group rule, comprehensive exercise rule, circulation rule and static tension rule.
3. Advanced dumbbell exercise method: "deception" rule, triple rule, giant combination rule, early fatigue rule, rest stop rule and peak contraction rule.
Muscle movement follows the mechanism of stimulating growth, not stimulating growth, but more stimulating growth. Through muscle exercise to achieve the effect of slight tearing of muscle fibers, through nutritional supplement and rest to complete the process of self-repair and over-repair. The high group number training method is to choose an action as the main exercise, which is the focus and center of a training class. The number of groups is 8- 12, and the weight increases from 60% of the maximum load to the limit weight (1-3 times/group), and then gradually falls back to the initial negative weight.
Then choose two movements as auxiliary exercises, and do 3-4 groups each to ensure the comprehensive stimulation of the target muscles. In this way, the total number of groups remains at about 20, but the stimulation to muscles is intense and in-depth. A high number of main exercises force the target muscle to tap its full potential, and make the deep muscle fibers and tendons of the muscle group undergo a "baptism". Scientifically and systematically arrange this kind of high-level training, the muscle appearance will become dense and tough.
At the same time, because enough groups are ensured to carry out heavy load training (more than 85% intensity), the body is more imposing and energetic, which is an effect that conventional average group training can not achieve. Because the routine group turns to the next exercise when the fourth or fifth group reaches the maximum load. The number of groups with high load is not enough. Although it plays a role in increasing muscle circumference, it cannot "drill through" the target muscle, resulting in the lack of density and strength in the appearance of muscle groups.
Second, the three misunderstandings of dumbbell fitness
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.
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.
Generally, you need to choose dumbbells with a load of 65%-85%. 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, then you need to choose dumbbells with weights of 6, 5-8 and 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 build strong upper limbs. If you want to exercise in an all-round way, you may need some complicated equipment. 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.
But there are also some disadvantages, such as high price, large floor space 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 joint instruments. Why not? Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles.
For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.
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.
Third, the complete analysis of dumbbell movements
1, dumbbell bench press
Target muscle
Pectoralis major, triceps brachii.
Ready posture
Put your feet flat on the floor, lie on your back on a flat stool, with your whole back close to the stool surface, hold a dumbbell in each hand, lift it above the pectoral muscle, palm forward, the two dumbbells almost touch, and the elbow joint bends slightly.
Action process
Bend your elbows to both sides, inhale and lower your arms to elbow and shoulder height in an arc, then pause, and then exhale to push the dumbbell up to the ready position according to the original route; Repeat the action.
Common mistakes
Too low elbow joint (obviously lower than shoulder) is easy to cause shoulder joint injury; Bow and waist; It is easy to exert excessive pressure on the lumbar spine, causing lumbar injury.
Dumbbell weight
2 or 3 kilograms for women and 5 or 6 kilograms for men.
2. Dumbbell bends and paddles with one arm.
Target muscle
Back muscles, biceps brachii.
Ready posture
One palm and knee joint are supported on a flat plate, the back is straight, the abdomen is tightened, and the trunk is almost level with the ground. The dumbbell on the other side is hung on the side, and the legs are straight to support the ground to keep the body stable.
Action process
Inhale first, then move your right elbow back and forth by your body, but don't exceed your torso and exhale at the same time; When lowering, stretch your back as much as possible, inhale at the same time, repeat the action and change sides.
Common mistakes
The waist is arched upward in the preparatory posture, which is easy to increase the waist pressure; Moving the body up and down while doing the action will reduce the stimulation to the target muscle.
Dumbbell weight
3 or 4 kilograms for women and 6 or 7 kilograms for men.
3, supine belly roll
Target muscle
Abdominal muscles.
Ready posture
Lie on your back on the mat, put your hands on both sides of your head, bend your knees, and spread your feet as wide as your hip joint.
Action process
Inhale first, then slowly roll the trunk up to the upper back and leave the cushion surface, pay attention to the waist not to leave the cushion surface, exhale at the same time, pause, and then slowly return to the preparation posture, but the head should not touch the cushion surface; Inhale at the same time
Common mistakes
Hold your head with your hands when you get up, which is easy to cause neck injury.
4. Dumbbell bending
Target muscle
Biceps brachii.
Ready posture
Feet shoulder width apart, knees slightly bent, abdomen in and chest out, palms forward, dumbbells at your sides.
Action process
Inhale first, then bend the dumbbell upward until the elbow joint is slightly less than 90 degrees, exhale at the same time, pause, lower the dumbbell to the ready posture, and inhale at the same time. The upper arm always clamps the torso during the whole process.
Common mistakes
When bending upward, shaking your body to borrow money will easily lead to less stimulation to the target muscles and damage your waist.
Dumbbell weight
Female 1.5 and 2 kg, male 5 and 6 kg.
Fifth, the dumbbell arm behind the neck is bent and stretched.
Target muscle
triceps brachii
Ready posture
Sit on a flat stool, abdomen in, chest out, feet open, shoulder width apart, dumbbell in your left hand, and put it on the top left of your head; The arm is close to the head, and the right hand bypasses the back of the head to hold the left elbow joint and stabilize the left arm.
Action process
Exhale first, then bend your elbow backwards, slowly lower the dumbbell to the back of your head, inhale at the same time, pause for a while, then lift the dumbbell to the ready posture from the triceps brachii, and exhale at the same time. Repetitive action; Change the side.
Common mistakes
Too fast, out of control, easy to damage the elbow joint.
Dumbbell weight
Female 1.5 kg and male 3.5 kg.
Step 6: Squat.
Target muscle
Quadriceps femoris, gluteus maximus, biceps femoris.
Ready posture
Stand up straight with your feet hip width apart and hold a dumbbell on each side of your body. Your arms will naturally droop, your chest will be raised, your chin will be slightly retracted, and your head will be placed in a neutral position.
Action process
First, take a step forward with your left leg to stand firm, then slowly lower your right knee to the ground until it is close to the ground, with your left knee at right angles and your back straight, and inhale at the same time. Then, push your left leg back to the ready position, exhale at the same time, and then change your feet and repeat.
Fourth, the best exercise time for dumbbells
1, heavy weight, low frequency: in bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10rm load training can make muscles thick and strength speed increase, but endurance growth is not obvious; During the load training of10-15rm, the muscle fiber did not thicken obviously, but the strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10rm is suitable for bodybuilding training to increase muscle mass.
2, the number of groups: when thinking about exercising, doing 2 ~ 3 groups is actually a waste of time and can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3, long displacement: whether rowing, bench pressing, pushing back, bending, we must first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise as much as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4, slow speed: slowly lift, slowly put down, muscle stimulation deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. 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.
Dumbbell exercise method 2 introductory exercise
1, put the dumbbells at your sides with your feet slightly wider than your shoulders.
2. If you don't understand your left foot, turn your right foot, turn your body 90 to the left, hold the dumbbell in your right hand and lift it to the front of your chin.
3. Then change your right hand and quickly alternate left and right.
Russian distortion
A, hands straight on the chest, each holding a dumbbell. Feet apart, slightly wider than shoulders.
B, quickly turn your body between your sides and keep your back straight.
Gravity uplift
A, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and put your feet flat.
B. Lift your shoulders forward away from the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.
Supine push
A, lying on his back on the mat, holding a dumbbell in each hand, has been raised to the chest. Bend your knees and put your feet flat.
B. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.
Gravity pull-ups
A, lie on your back on the mat, palms down on your sides, legs straight, feet with a dumbbell.
B, lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.
Heavy chopping
A. Hold dumbbells with your hands folded and your feet shoulder-width apart.
B, press the dumbbell down to the outside of the thigh, and keep your back straight during the process.
C. Turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.
Dumbbell exercise method 3 dumbbell exercise method
Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.
Dumbbell is a simple instrument to strengthen muscle strength training. Its main material is cast iron, and some are covered with rubber.
Used for muscle strength training and muscle compound action training. Patients with low muscle strength due to paralysis, pain and long-term inactivity. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength.
Dumbbells can train a single muscle; If you increase your weight, you need the coordination of multiple muscles, and it can also be used as a kind of muscle compound action training.
Auxiliary equipment for weightlifting and fitness. There are two kinds of fixed weight and adjustable weight.
① Dumbbell with fixed weight. Cast with pig iron, with iron bars in the middle and solid balls at both ends.
② Adjustable dumbbells. Similar to a reduced barbell, round iron pieces with different weights are placed at both ends of a short iron bar about 40 ~ 45 cm long, which can increase or decrease the weight during weightlifting or fitness exercises. Doing dumbbell exercises often can enhance the muscle strength of all parts of the body.
Besides iron dumbbells, there are wooden or plastic dumbbells. When practicing, use the tapping sound of wooden dumbbells or plastic dumbbells to cultivate the coordination and rhythm of the practitioners. You can also weave wooden dumbbells into a complete gymnastics performance.
Basic exercise principles
1, thin people are suitable for practicing with dumbbells, with large weight and few times. Generally, each group of movements is 8- 12rm, which has the best effect.
2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM.
3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30 rm.
RM: RM stands for relative weight, and 8rm refers to the weight that you can finish at most 8 times in a row, or the maximum weight that you can finish 8 times in a row. The premise is the code of conduct, don't use the topic to play.
Generally speaking, the maximum strength growth is exercised with the weight of 1-5 RM, the weight of muscle gain is 6- 12 RM, and the weight of fat loss is 15-20 RM. Each group is exhausted. (But for freshmen, we all say 8- 12RM, 10 times in each group. )