When doing dumbbell exercises, the two dumbbells are completely independent. If you don’t train for a long time, they are likely to wobble during the movements. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all small assisting muscles and stabilizing muscles, and this is very beneficial to our body's exercise. It can not only improve people's Your coordination and control will also make you look more elegant and taller in life. If your body muscles are asymmetrical on both sides, you can also do some unilateral training.
Full warm-up
Since the range of joint movements during dumbbell training is very large, you should pay attention to sufficient warm-up before training, including 5 to 10 minutes of aerobic training to warm up and the main muscles of the body. of stretching. You should also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55% to 70%. The speed of the movement should not be too fast, but should be controlled, especially the stability of the waist and abdomen is very important. During training, exhale when exerting force and inhale when lowering. Avoid single training movements, whole body balance is the most important.
Dumbbell training can also help women’s muscles become more elastic, improve women’s basal metabolism, and achieve the effect of losing weight without rebounding.
Dumbbell whole-body circuit training
(dumbbell weight 3~5 kg)
Training method
Main training parts
< p>Half squats 20 to 25 timesThighs and buttocks
Arm curls 30 to 35 times
Biceps on the front of the arm
Back row 20 to 25 times
Back
Lunge 15 to 20 times
Thighs, buttocks
Back of neck Arm flexion and extension 20 to 25 times
Triceps brachii on the back of the arm
Deadlift 25 to 30 times
Waist
Side Raise 20 to 25 times
Shoulders
Rest for 15 seconds between each movement, and do 3 cycles. Do this 3 times a week. After 5 weeks it can be increased to 4 cycles.
If you really can’t find dumbbells, you can use a dictionary, a water bottle or even two papayas instead.
Body shaping effect
Dumbbell exercises have a fat-reducing and shaping effect on all parts of the body, especially the arms, shoulders, and back. It can also lengthen muscles and make the body slim. . It took about 2 months for the effects to show.
Suitable for a wide range of people
Dumbbell exercises are suitable for a wide range of people, and basically everyone can try it.
Exercise Guide
Full warm-up: If you do not warm up well when doing such equipment exercises, the chance of injury will increase.
Standards of action: Holding a dumbbell, it is naturally impossible to "wail around". Although the movements are not difficult, they must be standard. If they are not in place, it is likely that the wrong muscles are being trained. You will work hard on the ones that should not be trained, but not the ones that should be trained.
Moderate bending: The elbow joint should be slightly bent. If it is "stretched" too straight, it is easy to be injured.
Learn to relax: The final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. After doing dumbbell exercises, your muscles and joints will feel a little sore. Please take a rest after exercising.
Tips
How to choose dumbbells that suit you?
1. When selecting detachable dumbbells, pay attention to the quality of the screws. It is best to choose brand products, because those with poor quality are prone to tripping and are more dangerous.
2. Choose dumbbells of appropriate weight. If you lift it 15 to 25 times in a row and it feels close to your limit, it is a weight that is suitable for you; if you feel you can't support it after 15 times, it means the weight is overweight.
3. You can choose according to different training purposes: It is recommended that you choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells train large muscle groups, chest, back, legs, etc. Light dumbbells train small muscle groups, arms, shoulders, calves, etc.
What are the differences between different prices?
1. Plastic dumbbells are brighter in color and can be practiced at home. They sound very soft when placed on the ground, but plastic dumbbells are more resistant to abrasion.
2. Stainless steel dumbbells are more wear-resistant and suitable for outdoor use.
The bench press is the best exercise for training the chest muscles, and it is also the favorite exercise of many bodybuilders. Most trainers mainly use the barbell bench press - indeed it is the best exercise for the upper body. Actions are very effective for 80% of trainers. What about the 20% of people? The answer is the dumbbell bench press. In addition, you can also try to practice dumbbell bench press after a period of barbell bench press. You will feel different.
Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells, with your fists and eyes facing each other, and the palms of your hands facing the direction of your legs. The axis of the dumbbells is located 1 cm above the nipples (the middle of the chest muscles), against the chest.
Action process: Push up, adduct your elbows, and press your chest while clamping your elbows. The dumbbells move upward and slightly forward, forming a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.
But do not locate it exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect. Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. repeat.
Breathing method: Inhale when lifting up and exhale when lowering.
Key training areas: pectoralis major, deltoid muscles and triceps brachii.
Training points:
1. Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
2. While training the pectoralis major, you should also strengthen the exercise of the triceps brachii of the upper arm. Without well-developed triceps, it is impossible to bench press heavy barbells, and it is impossible to develop well-developed pectoralis major muscles.
3. When starting, the axis of the dumbbell should be placed 1 cm above the nipple (the middle of the chest muscle) to allow the pectoralis major muscle to exert force. If the dumbbells are held on the shoulders, only the shoulder muscles will be exercised.
4. Be sure to spread your elbows and open your arms at your sides when doing bench presses, so you can basically rely only on your chest muscles to complete the movement. When the distance is wide, the pectoralis major muscles are mainly exercised, and when the distance is narrow, the deltoid muscles are mainly exercised.
5. The effect of chest muscle training is not ideal. You can try the incline press, lying on an inclined board with a certain inclination (about 20-25 degrees), and then perform the exercise with a barbell or dumbbell of the same weight. Because the muscles are given a new stimulus from another angle, you will soon see new effects.
Number of sets and reps:
1. Reach the limit of reps within the range of 6-8 reps. More than 8 times, other parts of the body will enter aerobic exercise; if less than 6 times, it means that the auxiliary muscles have participated in the exercise, but the main muscles have not yet been completely fatigued.
2. Multiple sets: No matter which body part, you must practice one set after another until the nerve synapses can no longer send impulses. If you believe in overtraining, you will definitely not meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. Real impact training requires not only doing more than 20 groups, but also reaching the maximum number of times in each group. Don't count warm-up sets when counting sets, even though they are necessary.
3. Diversity of training. It is necessary to frequently change the number of training groups and times, as well as the arrangement of movements, in order to break the body's adaptation and obtain breakthrough muscle growth.
Related actions
A key training area: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii.
B. Starting position: Lie on your back on a bench press with an incline angle of 35-45 degrees.
C. Action process: Hold the dumbbells with your arms straight at the upper part of your shoulders. Inhale as you lower it to the top of your chest (near your collarbone). When you reach the lowest point, push up and exhale while pushing up.
D. Training points: During the exercise, the main force is concentrated on the pectoralis major, so that the pectoral muscles are always in a state of tension. The triceps brachii serve as secondary supplementary strength.