Dumbbells are an auxiliary equipment for weightlifting and fitness exercises. Smaller than a barbell. The weight of a light dumbbell can be 1, 2, 3, 5, 8, 12 pounds (1 pound=0.4536 kilograms), etc. The weight of heavy dumbbells can be 10, 15, 30 kilograms, etc. Due to the lack of sound during practice, it was named dumbbell.

Dumbbells are a simple equipment used to enhance muscle strength training. Its main material is cast iron, and some are coated with a layer of rubber.

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

Dumbbells can train a single muscle; If weight is increased, coordination of multiple muscles is required, and it can also be used as a muscle composite exercise training.

An auxiliary equipment for weightlifting and fitness exercises. There are two types: fixed weight and adjustable weight Fixed weight dumbbell. Cast with pig iron, with an iron rod in the middle and solid round balls at both ends for practice Adjustable dumbbells. Similar to a reduced barbell, circular iron plates of varying weights are placed on both ends of a short iron rod, approximately 40-45 centimeters in length, which can be adjusted for weight during weightlifting or fitness exercises. Regular dumbbell exercises can enhance muscle strength in various parts of the body.

In addition to iron dumbbells, there are also wooden or plastic dumbbells. During practice, use the tapping sound of wooden or plastic dumbbells to cultivate the practitioner's coordination and sense of rhythm. Wooden dumbbells can also be woven into a set of gymnastics movements for performance.

Scientifically using dumbbells can indeed achieve good exercise results. According to some sources, Schwarzenegger's muscular build back then was mainly achieved through dumbbell exercises. But there are indeed many people who, after exercising with dumbbells, neither gain strength nor become fit, often feeling discouraged and even becoming a substitute for hammers. In fact, dumbbell fitness has a lot of knowledge. If not implemented, the exercise effect is often greatly disappointed.

Practice methods

1. Before practicing dumbbells, choose the appropriate weight.

2. The purpose of practice is to increase muscle mass, and it is best to choose dumbbells with a load of 65% to 85%. For example, if the load that can be lifted each time is 10 kilograms, dumbbells weighing 6.5-8.5 kilograms should be chosen for exercise. Practice in 5-8 groups per day, with 6-12 movements per group. The movement speed should not be too fast, with an interval of 2-3 minutes between each group. If the load is too large or too small, and the interval time is too long or too short, the effect will not be good.

3. The purpose of practice is to lose weight, and it is recommended to practice 15-25 times per group or even more, with an interval of 1-2 minutes between each group. If you find this kind of exercise boring, you can practice with your favorite music or follow the music to do dumbbell exercises.

benefit

Long term practice of dumbbells can improve muscle lines and increase muscle endurance. Regular practice of heavy dumbbells can make muscles firm, strengthen muscle fibers, and increase muscle strength.

It can exercise upper limb muscles and waist and abdominal muscles. When doing sit ups, holding dumbbells tightly in both hands at the back of the neck can increase the load of abdominal muscle exercises; Holding dumbbells for lateral bending or rotation exercises can exercise the internal and external oblique muscles of the abdomen; Holding dumbbells in straight arm lifts, side lifts, etc. can exercise shoulder and chest muscles.