Are dumbbells useful for exercising?

Persistent long-term dumbbell exercise can modify muscle lines and increase muscle endurance. Regularly doing heavy dumbbell exercises can make your muscles strong, strengthen your muscle fibers, and increase your muscle mass.

Benefits of practicing dumbbells

1. Improve muscle control ability

Dumbbells are only controlled by hand grip. Without good control ability, the dumbbells are like a compass. , turning east and west. Therefore, if you want to maintain the direction and weight of the dumbbell, you must learn to seek assistance from other muscle groups, and your muscle control ability can also be improved.

2. Solve the unbalanced state

Because the dumbbell weight is optional. You can strengthen the weak side; or you can first train with the weight that the weak side can bear until both hands are almost adjusted. However, the correction of the non-dominant hand is limited. After all, people’s dominant hand still has advantages, and it may not be possible to achieve the same perfection.

3. Lower risk than barbells

In the safety part of training, since dumbbells are controlled by hand, it is equivalent to easy release. Usually when your hands are weak, you just need to throw your hands to both sides to get out of danger. Compared with using a barbell, you may crush yourself when you reach failure, so the risk is lower.

4. Unilateral training is more difficult

One on each side. The biggest feature of dumbbells is that they can be used for one-handed and unilateral training. Not only is it convenient for correction, but it can also train unilateral control capabilities and core anti-rotation strength. It's like doing a farmer's walk, because only one side is carrying weight, so the body can easily lean to one side. At this time, the core muscles on the opposite side must compete and pull the trunk back to the center to achieve the effect of simultaneous training.

5. It can be exercised from top to bottom

The training some people can do with dumbbells may only be limited to the single-joint movement of bicep curls. In fact, dumbbells can be used for whole-body exercise, ranging from biceps curls, triceps extensions, dumbbell rows, squats, deadlifts to small forearm muscles, and are highly practical. Dumbbells can also be adjusted in weight to meet the muscular endurance required by runners, the explosive power required by athletes, and the hypertrophy effect pursued by bodybuilders, responding to the needs of different training groups.

Key points for choosing dumbbells

Usually, dumbbells are suitable for general practitioners. When choosing dumbbells, they should not be too light or too heavy.

Men can generally choose an adjustable dumbbell bar and purchase additional pieces of different weights according to their own abilities, because for men, the purpose of practicing dumbbells is to strengthen muscles.

Relatively speaking, dumbbells for women should be much lighter, with a weight of about 3 kg/piece (it is best to start with 1 pound and then slowly increase). Because the purpose of women's exercises is to lose fat, modify muscles, and make the figure slimmer and more attractive.

Essentials of practicing dumbbells

Like all sports, you need to do some preparatory activities before practicing dumbbells, such as moving your wrists to avoid muscle and ligament damage during exercise.

Before practicing, you must first choose dumbbells of appropriate weight. If the purpose of practicing dumbbells is to build muscle, it is best to choose dumbbells with a load of 65%-85% for the basic movement group. When the maximum weight you can lift each time is 10 kilograms, you should choose dumbbells weighing 6.5-8.5 kilograms for exercise. During practice, perform 5-8 groups of each movement, 8-12 times per group, the movement speed should not be too fast, and the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will be poor.

Dumbbell fitness exercise range

Dumbbells are mainly used to exercise upper limb muscles. The biceps and triceps can be exercised without the help of other equipment; the shoulder muscles are also mainly used to exercise. The range of dumbbell exercises; the chest muscles can be fully exercised with the help of flat bench dumbbells; the back muscles can be achieved through dumbbell rowing.

Dumbbells can exercise waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly at the back of the neck with both hands, which can increase the load on the abdominal muscles; holding dumbbells in hand and doing lateral flexion or turning movements can exercise the internal and external oblique muscles of the abdomen.

Dumbbells can also exercise lower limb muscles. Such as holding a dumbbell and squatting with one foot, squatting and jumping with both feet, etc.