Misunderstandings about dumbbell fitness
Misunderstanding 1: Exercise with dumbbells can not only increase strength, but also bodybuilding
Using dumbbells scientifically, you can indeed receive a good exercise effect. Some sources say that Schwarzenegger’s bodybuilding muscles were mainly obtained through dumbbell exercises. However, many people do not gain strength or become fit after exercising with dumbbells. They often get discouraged. Dumbbells are also shelved and even become substitutes for hammers. In fact, dumbbell fitness has a lot of knowledge. If it is not implemented, the effect of exercise will often be unsatisfactory.
Before exercising, we first need to be clear about who loves strength and fitness. There are two main ways to exercise muscles, one is to increase the number of muscle fibers; the other is to increase the volume of muscle fibers. The first way can improve the strength of exercisers, but the effect of bodybuilding is relatively insignificant, which is suitable for professional weightlifters; the second way can significantly increase the muscle volume, but the increase in strength is relatively small, which is suitable for bodybuilders or mass fitness By. Generally, fitness enthusiasts regard bodybuilding as the main purpose. For this purpose, when exercising with dumbbells, the following rules must be followed.
Before training, choose dumbbells of appropriate weight. Generally, you need to choose a dumbbell with a load of 65%-85%. The so-called load refers to the heavy weight that can be lifted. For example, if the heavy weight that can be lifted each time is 10 kg, you need to choose a weight of 6.5-8.5 kg Exercise with dumbbells. For general bodybuilders, it is enough to have two or three pairs of dumbbells with different weights and keep exercising. When exercising, lift 6-8 groups at a time, repeat 8-12 times for each 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 short or too long, the effect is not good.
Misunderstanding 2: Dumbbells only exercise upper limbs
Many people think that dumbbells are lifted by their hands. Therefore, dumbbell fitness can only train up toned upper limbs. Other places have not exercised at all. If you want to fully exercise, you may need some more complex equipment.
Nowadays, some of the more expensive joint fitness equipment not only abound in the gym, some even enter the daily home. Although the combined equipment has the incomparable advantages of other simple equipment, it also has disadvantages such as high price, large area, and inconvenient movement. These defects are just the advantages of dumbbells, and as long as the design and planning are properly done, dumbbell training can be obtained. Why not use a similar effect as the use of a combined device?
Exercising upper limb muscles is a good game of dumbbells, but dumbbells can also exercise waist and abdomen muscles. For example, when doing sit-ups, holding dumbbells with both hands at the back of the neck can increase the load of abdominal muscle exercises and improve the exercise effect; when doing dorsiflexion and extension exercises, dumbbells can also be used to increase the load of the back muscles to stimulate the growth of back muscles. The lateral flexion or turning exercise of holding a dumbbell can exercise the internal and external oblique muscles; the straight arm forward and lateral lifting of the holding dumbbell can exercise the shoulder and chest muscles; in addition, the dumbbell can also exercise the lower limbs Muscles, such as squatting on one foot with dumbbells, squatting on both feet, and so on.
Misunderstanding 3: Dumbbells are not suitable for the elderly
Nowadays, the elderly pay more and more attention to fitness and health, and there are also many fitness enthusiasts, but they usually choose jogging, radio exercises or Tai Chi and other leisurely activities. Strength training like dumbbells is rarely sought after. Basically Not in the scope of consideration. Most people think that as they get older, their strength decreases, so they are no longer suitable for strength training. This is not the case. In a sense, it is because of the decline in strength, so strength training is more needed.
Muscles produce movement and also help the body maintain a static state. As the age grows, muscle fibers naturally atrophy and strength declines. Not only do they slow down, but also their stability decreases. Tendons and periosteum are more prone to excessive wear, so the possibility of joint pain is also greatly increased. Appropriate strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, and lay the foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint to reduce or relieve All kinds of pain. Dumbbells are small and exquisite, with good quality and low price. They are especially suitable for the elderly to do strength exercises.
