As we all know, dumbbells are a simple and economical fitness equipment, but few people delve into its fitness principles. At present, the public still has many misunderstandings about the fitness function of dumbbells, and the fitness effects of dumbbells are far from being fully utilized.
Myth 1: Exercise with dumbbells can not only increase strength but also tone the body
Using dumbbells scientifically can indeed achieve good exercise effects. Some sources say that Schwarzenegger's toned muscles were mainly obtained through dumbbell exercises. However, there are indeed many people who neither increase their strength nor become fit after exercising with dumbbells. They are often discouraged and the dumbbells are shelved and even become a substitute for hammers. In fact, there is a lot to learn about dumbbell fitness. If not implemented, the results of exercise will often be unsatisfactory.
Before exercising, we first need to clarify who is our favorite, strength or bodybuilding. 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 the exerciser, but the bodybuilding effect is relatively unobvious, and is suitable for professional weightlifters; the second way can significantly increase the muscle volume, but the increase in strength is relatively small, and is suitable for bodybuilders or the general public. bodybuilder. Usually fitness enthusiasts regard bodybuilding as their main purpose. When exercising with dumbbells for this purpose, 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 maximum weight that can be lifted. For example, if the maximum weight that can be lifted each time is 10kg, you need to choose a weight of 6.5-8.5kg. exercise with dumbbells. For ordinary bodybuilders, it is enough to have two or three pairs of dumbbells of different weights and exercise regularly. During exercise, lift 6-8 groups each time, and repeat each group 8-12 times. The movement speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, the interval time is too short or too long, and the effect is not good.
Myth 2: Only exercise with dumbbellsUpper limbs
Some people think that dumbbells can only build toned upper limbs. For a comprehensive exercise, you may need some more complex equipment.
Nowadays, some of the more expensive joint fitness equipment are not only common in gyms, but some have even entered daily homes. Although combined equipment has unparalleled advantages over other simple equipment, it also has disadvantages such as high price, large floor space, and inconvenience to move. These shortcomings are exactly the advantages of dumbbells, and as long as they are properly designed and planned, dumbbell training can be achieved With similar effects to using combined devices, why not?
Dumbbells are good at exercising upper body muscles, but dumbbells can also exercise waist and abdominal muscles. For example, when doing sit-ups, hold a dumbbell with both hands at the back of the neck, which can increase the load on the abdominal muscles and improve the exercise effect; when performing dorsiflexion and extension exercises, you can also use dumbbells to increase the load on the back muscles to stimulate the growth of the back muscles. ; Side flexion or rotation movements with dumbbells in hand can exercise the internal and external oblique muscles; straight arm forward raises and lateral raises with dumbbells in hand can exercise shoulder and chest muscles; in addition, dumbbells can also exercise the lower limbs Muscles, such as squatting with one foot while holding a dumbbell, jumping with both feet, etc.
Myth 3: Dumbbells are not suitable for the elderly
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Chi. Strength training is rarely paid attention to, and dumbbells are basically not considered. Most people think that as you get older, your strength decreases, so you are not suitable for strength training. This is not the case, and in a sense, strength training is needed more precisely because strength has declined.
Muscles produce movement and also help the body maintain a state of rest. As age increases, muscle fibers naturally atrophy and strength decreases. Not only does movement become slower, but also stability decreases. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in various joints is also greatly increased. Appropriate strength training can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, and lay the foundation for better engagement in other forms of fitness activities, but also increase the protective effect of muscles on the stability of various joints to reduce or alleviate All types of pain. Dumbbells are small, exquisite, high-quality and low-priced, and are especially suitable for the elderly to perform strength exercises.
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