The benefits of practicing dumbbells
1, improve muscle control ability
Dumbbells can only be controlled by hand. Without good control, they turn around like compasses. Therefore, in order to maintain the direction and weight of dumbbells, you must learn to seek the assistance of other muscle groups, so that your muscle control ability can be improved.
2. Solve the imbalance.
Because that weight of dumbbell can be selected. Can strengthen the weak edge; Or first train along the weight that the weak side can bear until the hands are almost adjusted. But the correction of non-dominant hand is limited. After all, the dominant people still have advantages, and they are not necessarily so perfect.
3. The danger is lower than barbell.
The safety part of the training, because the dumbbell is controlled by hand, is equivalent to getting rid of it easily. Usually, when there is nothing you can do, you can get out of danger as long as you throw your hands to both sides. Compared with using barbells, fatigue may crush you and the risk is lower.
4. Unilateral training is more difficult.
One on each side, the biggest feature of dumbbells is that they can do one-handed and unilateral training. It is not only convenient for error correction, but also can train unilateral control ability and core anti-rotation strength. Walking like a farmer, because only one side carries the load, it is easy for the body to lean to one side. At this point, the opposite core muscles must compete with each other, pulling the trunk back to the middle to achieve the effect of synchronous training.
You can exercise from top to bottom.
Some people can train dumbbells, which may only stay in the single joint movement of double-headed bending. In fact, dumbbells can do full-body exercises, from double-headed bending, three-headed stretching, dumbbell rowing, squat, and hard pulling to forearm muscles, which is very practical. Dumbbells can also meet the necessary explosive power of runners and athletes and the pursuit of muscle hypertrophy by bodybuilders through weight adjustment, echoing the needs of different training groups.
The essentials of choosing dumbbells
Usually, dumbbells are suitable for general practitioners, and it is not advisable to choose dumbbells too light or too heavy.
Men can generally choose adjustable dumbbell bars and buy more weight plates according to their own abilities, because for men, the purpose of practicing dumbbells is to strengthen muscles.
Relatively speaking, women choose dumbbells that are much lighter and weigh about 3kg/ piece (it is best to start with 1 kg and then gradually increase). Because the purpose of women's sports is to reduce fat, modify muscles, and make the body slimmer and more attractive.
The essentials of practicing dumbbells
Like all sports, you should do some warm-up activities before practicing dumbbells, such as moving your wrists to avoid muscle and ligament damage during exercise.
Before practicing, you should choose a dumbbell with a proper weight. If the purpose of practicing dumbbells is to gain muscle, it is best to choose dumbbells with 65%-85% load in the basic action group. When the maximum weight you can lift at a time is 10 kg, you should choose dumbbells with a weight of 6.5-8.5 kg for exercise. When practicing, each movement has 5-8 groups, and each group moves 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
Dumbbell fitness range
The most important thing for dumbbells is to exercise upper limb muscles, and biceps brachii and triceps brachii can be exercised without other instruments; Shoulder muscles are also mainly the scope of dumbbell exercise; With the help of bench press dumbbells, you can also fully exercise your chest muscles; Back muscles can be achieved by dumbbell paddling.
Dumbbells can exercise waist and abdominal muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Holding dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen.
Dumbbells can also exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.