Benefits of lifting dumbbells

How much do you know about the benefits of lifting dumbbells? In life, there are many ways to exercise. Different exercise methods have different effects on human body and different benefits. Here I bring you the benefits of lifting dumbbells. Let's take a closer look.

Benefits of lifting dumbbells 1 How to exercise muscles with dumbbells?

1, shoulder recommendation

Dumbbells can be exercised by lifting on the shoulders, sitting and standing, with legs on the ground and trunk straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position. This is a very good way to exercise shoulders and dumbbells. Because the width of shoulders depends on the size of bones and deltoid muscles, bones are difficult to change due to heredity, but deltoid muscles can be exercised. Push the main deltoid muscle of the shoulder to help exercise the upper part of trapezius muscle and upper part of pectoral muscle. In order to achieve better results, you can also add dumbbell front horizontal lift, side horizontal lift, oblique side horizontal lift and other actions.

Step 2 row upright

Choose a standing posture, with your legs as wide as your hips and your torso straight. Hold a dumbbell in each hand, hang the dumbbell on the front of the thigh, and put the palm back. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, and then slowly lower the dumbbell to the initial position, which is good for using the dumbbell. Moreover, this is also a classic action to exercise shoulders. It mainly exercises the upper part of the deltoid and trapezius muscles of the shoulder, especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Second, is dumbbell good for muscle improvement?

It is good for modifying muscle lines, and dumbbells can also be used to help increase muscle endurance. Therefore, adhering to the dumbbell exercise method can enhance physical fitness and exercise muscles, especially the muscles of the waist and abdomen.

Is it good for your health to practice dumbbells?

1, which is good for brain health

Practicing dumbbells can improve the ability of muscle contraction and relaxation, which can naturally help everyone to speed up the heartbeat and promote blood circulation. It can also increase the amount of blood flowing through our brain, so that brain cells can get more oxygen and nutrition, which is very meaningful for brain health.

2. Adjust the nerves

When practicing dumbbells, our motor nerves have just started to work, which can give other nerves a full rest, so practicing dumbbells can play a role in regulating nerves and eliminating fatigue.

Benefits of lifting dumbbells 2 How to warm up before lifting dumbbells?

1, straight arm crawling (10 times)

Stand on your feet naturally. If the flexibility is good enough, you can keep your knees straight backwards, bend forward and support your body with your arms to crawl outward until it becomes a straight arm flat support, pause 1s, climb backwards according to the original path, and resume the upright standing posture.

2. Stretch the straight leg of Achilles tendon (5 times on both sides)

Keep the posture of lunge and squat, keep your legs completely straight, keep your body upright and lean forward. At this time, the muscles of your hind legs and Achilles tendon should be stretched separately, and then your hands should be raised horizontally forward, as if pushing something forward. Move the whole upper body forward and stretch as far as possible to the back of your calf and achilles tendon.

3. Twist your hips (10 times or so)

Stand naturally with your feet shoulder width, and use the rotation of your left and right feet to drive your upper body to rotate. Move your arm as far as possible, lift it up and stretch it back as far as possible.

4. Free swing arm (left and right 10 turn)

Stand with your feet apart (feet apart), lean forward, relax your shoulders and arms completely, hang your arms in mid-air, feel your fingers lightly brush the ground, and draw a circle on the ground with your arms by gravity. This can fully relax the shoulder joint.