Practice method of dumbbell

Dumbbell, as we all know, is an auxiliary fitness equipment held in the hand, but it also has its unique uses. Many people like to lift dumbbells twice in their spare time, but they don't know how to exercise dumbbells. So what is the exercise method of dumbbells? Come and have a look with me.

Dumbbells are different from barbells, but they are fitness equipment to help lift weights. Holding it in the hand is generally silent, so it is called dumbbell.

Dumbbells are smaller than barbells. The weights of light dumbbells are 6, 8, 12, 16 pounds, and the weights of heavy dumbbells are 10, 15, 20, 25 and 30 kilograms. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of weight-bearing dumbbells can make muscles strong, strengthen muscle fibers and increase muscle strength. For example, many dumbbell fitness enthusiasts often practice chest muscles through dumbbells.

Correct dumbbell practice method

1, choose the right weight and practice dumbbells.

2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.

The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.

Methods of dumbbell bodybuilding training in different parts

Dumbbell is one of the important instruments in bodybuilding training. Like a hammer and chisel, it can sculpt every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training at will. Here's how to use a pair of dumbbells for full-body exercises.

1, lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to move with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.

2. Legs: Stand upright, holding dumbbells for one-leg heel lifting exercise, which is better than training with calf machine. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.

3. Back: Compared with barbells, bending over and paddling with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. For Lee Haney, the seventh Olympic champion, rowing with dumbbells on one arm has always been a common back exercise. Not only can you exercise the serratus muscle in the chest, but you can also develop the muscle groups on both sides of your back.

4. Chest: On the supine bench, using dumbbells to do supine, upward oblique push and downward oblique push is more conducive to muscle growth than using barbells, because it can stimulate muscles extensively and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.

5. Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifting, front horizontal lifting, bending birds, and develop the middle bundle, gallbladder bundle and back bundle of shoulder deltoid muscle. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.

6, biceps brachii: dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different dumbbell bending methods can make the upper arm stronger. From the back, the pieces are separated and stand out obviously.

7. Triceps brachii: The triceps brachii can be developed into a horseshoe shape by using dumbbells for flexion and extension of the neck and back arms of one arm or both arms. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.

8. Forearm: Dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should use the reverse wrist grip to bend.

9, thighs: heel pad small wooden board to do dumbbell weight-bearing squat exercises, you can develop quadriceps. If you lie on a bench with dumbbells on your feet and do bending exercises, you can develop biceps femoris. You can also do dumbbell scissors squats.

10, abdomen: lie on your back, put dumbbells behind your head and sit up, you can practice upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.

Five Details of Dumbbell Fitness

1, the growth of muscle conforms to the short board effect, and the strength of muscle fibers in different areas of a muscle group will restrict the development of the whole muscle. Take pectoralis major as an example. No matter how strong the pectoralis major is, it will be dragged down by the weaker upper part of the pectoralis major. So when training pectoralis major, don't ignore the muscle fibers in any area.

The first half of the plan can mainly stimulate the supine push in the middle of pectoralis major, and the second half can focus more on stimulating the supine push of pectoralis major. The same is true of other parts.

2. How long did it take you to complete a set of 12 movements? Here we emphasize "slow speed". What do you mean slow? Let's take a look at the bodybuilder's data-"6 seconds", raise it for 2 seconds and put it down for 4 seconds. Of course, this will make you feel uncomfortable, but this is exactly the way to get the maximum benefit.

3. Do intensive training at least 1-2 times a week. Don't let the plan go step by step and create some challenges for your body. Undertraining, like overtraining, will not achieve good training results. High-intensity strength exercises are done 4-6 times in each group, and moderate-intensity strength exercises are done 8- 12 times in each group.

Lumbar disc herniation is a disease that many people have. Due to age, lack of nutrition, bad living habits and other reasons, it will cause lumbar disc herniation. What should I do? What kind of exercise can be relieved? Let me introduce you.

Although lumbar disc herniation is a common disease, it can be improved through exercise.

Self-exercise method

1 Method 1: Bow the waist. Stand with your legs together, arch forward and squeeze your waist and hips until you reach the limit, then retract. This is repeated 15 times.

2 Method 2: Beat your waist. Stand with your legs slightly apart, make fists with your left and right hands, and then slap the protrusion of lumbar intervertebral disc backwards in turn. Do it 50 times, and the intensity should be tolerable.

3 Method 3: Walk backwards. Walk back with your chest out, swing your hands back and forth naturally, take a bigger step and count 500 steps silently. Go outdoors on the flat ground in sunny days and indoors in rainy days.

massage

Massage is very simple, and the muscles on both sides of the lumbar process are generally stiff. After massage and relaxation, it is advisable to apply activated wine twice a day, which is very helpful to promote microcirculation and eliminate soft tissue inflammation. Hang the horizontal bar for 5 minutes every day. When sleeping at night, patients can put a folded towel under the lumbar spine and gradually increase it with the progress of treatment to correct lumbar keyboard protrusion.

Anti-reverse method

Inverted back method is to use the patient's own weight below the waist for a period of continuous traction, so as to enlarge the intervertebral space, and then make the passive waist sway back and forth, so as to remove the adhesion of nerve roots and create opportunities for the return of prominent tissues. The operation method is as follows:

Step 1: the doctor and the patient stand back to back, bend their elbows, and hook their elbows together, with the hips of the doctor facing the hips of the patient. Then the doctor leans forward slightly, letting the patient lie on his back, and the doctor's hips are against the patient's waist.

Step 2: On the basis of the previous step, the doctor gradually increases the amplitude and speed of waist bending, and rhythmically pushes back and forth quickly for 30 ~ 40 times.

Step 3: On the basis of step 2, pull the patient's waist to a certain extent, and then the doctor shakes his body from side to side, so that the patient can swing from side to side at the same time, and so on for 20 to 30 times.

4. Don't train too frequently. The greater the intensity of training, the slower your body will recover. Professional bodybuilders only train one muscle group a week, and the rest of the time is used for muscle recovery in this area. It takes at least one day for a muscle group to recover after training. For amateurs, you can train the same muscles 2-3 times a week.

5. Paying attention to the weight of dumbbells means paying attention to the growth of muscles. What you need to do is eight exhausting exercises in each group. When you finish the eighth movement and have the ability to do the ninth, you should consider increasing the weight of the dumbbell. You can increase the weight of dumbbells by 5% and let the muscles grow back.

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.

Practice method

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.

Fitness and weight loss have become the topic of modern people after dinner, and many women who love beauty are worried about the fat on their arms. Dumbbells naturally become good partners. Small dumbbells are very light, but they are only about 2 pounds each. However, although the sparrow is small and complete, the small dumbbell does not only belong to the arm, but its wonderful use in fitness and weight loss is almost all-round, and body shaping begins to get twice the result with half the effort. In order to give full play to the maximum efficacy of dumbbells, it is very important to master their exercise methods.

The most common mistake beginners make is to put the dumbbell too low, that is, the movement range is too large. Some people even lower dumbbells to shoulder-height level, so that their arms are tightly clamped and their elbows are close to their ribs. At this time, the load of shoulder muscles is relatively maximum. Heavy dumbbells can damage shoulder ligaments.

When pushing dumbbells, you need to pay attention to the fact that your feet are shoulder width apart, keep stable, hold your chest and abdomen, the angle between your upper arm and forearm is 90 degrees, your palm looks straight ahead, your fist is opposite to your eyes, and then push up. Exhale when pushing, and the movement must be slow, preferably at a constant speed.

If you want to exercise shoulder muscles better, you must master the correct bodybuilding training movements: standing and sitting, keeping your back straight, raising dumbbells with both hands, keeping your arms apart so that your upper arm is parallel to the ground and your forearms are vertical to the ground. This is the initial posture, much like the action of "surrender". Shoulder strength pushes the dumbbell to the top of the head, and the motion trajectory is arc. Be careful not to let the two dumbbells collide; Stop lifting before the elbow is completely straightened, slowly control the descending action, and stop descending when you return to the initial position.

The sports coach said: The correct dumbbell pressing action is generally done in 3-4 groups, each group 10- 15 times. It has a small range of activities, but it is a more efficient and safer training method.

Summary: Through the above introduction, everyone must have understood the exercise method of dumbbells. The exercise effect of dumbbells is similar to other sports, and it needs long-term persistence to achieve better results. Therefore, everyone needs long-term exercise and unconsciously finds that their chest muscles and abdominal muscles are quietly outcropping. I hope my introduction is helpful to you.

Further reading: dumbbell exercise chest muscle dumbbell fitness dumbbell exercise method dumbbell how to play dumbbell exercise method dumbbell fitness 3 common misunderstandings dumbbell fitness sitting posture dumbbell recommended action essentials

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