Dumbbells are an auxiliary equipment for strength training. They can play a very good role in both strength training and body shaping.
There are two main types of dumbbells on the market. One is a fixed-weight dumbbell, which is made of pig iron, with an iron rod in the middle and solid balls at both ends (Figure ①). The weight of light dumbbells ranges from about 2 to 16 kilograms, and the weight of heavy dumbbells is 10, 15, 20, 25, and 30 kilograms. The other is a stainless steel dumbbell with adjustable weight, which is similar to a reduced barbell. It is a combination dumbbell composed of a bell rod and a bell plate nut. Round iron plates of varying weights are placed on both ends of a short iron rod. The weight ranges from 10 to 30. Kilograms vary (as shown in Figure ②). In addition to iron dumbbells, there are also dumbbells made of wood or plastic.
When purchasing, it is best to choose detachable combination dumbbells. When selecting, pay attention to the quality of the screws, otherwise they will easily trip and cause danger. In addition, you should also choose dumbbells based on your fitness goals.
If you practice high-strength sports such as weightlifting, the weight of the dumbbell should be large enough. If you lift it 3-5 times in a row, it should be close to the limit; if you are bodybuilding, just lift a weight close to the limit 8-12 times in a row; if you are losing weight, Or to practice muscle endurance, the weight of the dumbbell should be lighter. Lifting the weight close to the limit for 15-25 times in a row is enough. Women generally focus on losing weight, and a dumbbell weighing 3-5 kilograms is enough; men can choose dumbbells of about 10-15 kilograms.
When using dumbbells for fitness, you should pay attention to: Warm up fully before exercise, including 5-10 minutes of aerobic training and stretching of the main muscles of the body; do not move too fast, especially when the stability of the waist and abdomen is very poor Important; avoid single training movements, whole body balance is the most important. In addition, the movements must be standard. Although the movements are not difficult when holding dumbbells, they must be standard. If they are not in place, the wrong muscles may be trained; the elbow joints are moderately bent during lateral raises. If they are "stretched" too straight, it will be easy. Injury; relax after practicing to help muscles develop into long lines and streamlined shapes.
The last thing to pay attention to is the breathing method. Generally, the chest is abducted or raisedInhale when lifting, exhale when adducting or lowering.
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