Benefits of dumbbell exercise, Dumbbell exercise method

by Ni Caicai hifactory
Dumbbells (simple equipment for strengthening muscle strength training)

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Dumbbell, English name dumbbell, is an auxiliary equipment for weightlifting and fitness exercises. Smaller than a barbell. The weight of light dumbbells is 1, 2, 3, 5, 8, 12 pounds, 1 pound = 0.4536 kg) and so on. Heavy dumbbells weigh 10, 15, 30 kilograms, etc.

Dumbbell is a simple equipment used to strengthen muscle strength training. Its main material is cast iron, and some are covered with a layer of rubber.

Its purpose is for muscle strength training, muscle compound movement training. Patients with low muscle strength due to exercise paralysis, pain, long-term inactivity, etc., hold dumbbells and use the weight of dumbbells to exercise resistance against resistance and train muscle strength.

Dumbbells can train a single muscle; if you increase weight, you need the coordination of multiple muscles. It can also be used as a muscle compound exercise training.

An auxiliary equipment for weightlifting and fitness exercises. There are two kinds of fixed weight and adjustable weight. ① Fixed weight dumbbells. It is cast from pig iron with an iron rod in the middle and solid balls at both ends for practice. ②Adjustable dumbbells. Similar to a reduced barbell, round iron plates of varying weights are placed on both ends of the short iron bars, which are about 40 to 45 cm long, which can increase or decrease the weight during weight lifting or fitness exercises. Regular dumbbell exercises can increase muscle strength in various parts of the body.

In addition to iron dumbbells, there are also wooden or plastic dumbbells. When practicing, use the percussion of wooden dumbbells or plastic dumbbells to cultivate the practitioner's coordination and sense of rhythm. You can also weave wooden dumbbells into a complete set of gymnastics performances.

According to material and technology, dumbbells can be divided into the following categories: plastic-dipped dumbbells, rubber-coated dumbbells, painted dumbbells, wood-steel dumbbells.

Dumbbell exercise method
1. Choose the right weight before practicing dumbbells.
2. The purpose of exercise is to gain muscle. It is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted each time is 10 kg, you should choose a dumbbell weighing 6.5 kg-8.5 kg for exercise. Practice 5-8 groups a day, each group moves 6-12 times, the movement speed should not be too fast, the interval between each group is 2-3 minutes. If the load is too large or too small, the interval time is too long or too short, the effect will be bad.
3. The purpose of the exercise is to reduce fat. It is recommended to do 15-25 times or more per group during exercise, and the interval between each group should be controlled within 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or follow the music to do dumbbell aerobics.

Benefits of dumbbell exercise
Long-term adherence to dumbbell exercises can modify muscle lines and increase muscle endurance. Frequent exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength.

Can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells in both hands at the back of the neck can increase the load of abdominal muscle exercises; holding dumbbells for lateral bending or turning exercises can exercise internal and external oblique muscles; holding dumbbells straight The shoulder and chest muscles can be exercised by raising the arm forward and laterally.

Can exercise lower limb muscles. Such as holding dumbbells to squat up on one foot, squat on both feet and jump.

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Created on Feb 24th 2021 00:00. Viewed 290 times.


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