Because practice without sound, named dumbbell.
Dumbbells are simple instruments used to strengthen muscles.
Its main material is cast iron, some with a layer of rubber.
Where have you seen it?
It is used for muscle strength training, muscle compound movement training.
For patients with motor paralysis, pain, and low muscle strength caused by long-term inactivity, they can hold dumbbells and use the weight of dumbbells to actively resist resistance exercise and build muscle strength.
The practical method.
1. Choose the right weight before practicing dumbbells.
2. The purpose of exercise is to increase muscle, the best choice of 65%-85% load dumbbells.
For example, if you can lift 10kg at a time, you should choose a dumbbell that weighs 6.5-8.5kg.
Practice 5-8 groups every day, 6-12 times for each group, the speed should not be too fast, and the interval between each group should be 2-3 minutes.
Too much or too little load, too long or too short interval, will not be effective.
3. The purpose of exercise is to reduce fat
It is recommended to do 15 to 25 reps or more with a 1-2 minute interval between groups.
If you find this exercise boring, you can practice to your favorite music or do dumbbell aerobics to music.
The benefits of dumbbells.
1. Lose excess fat, trim your muscles and create a perfect body.
2. Often do heavy dumbbell exercise, can make muscle fiber thickening, increase muscle mass, increase muscle endurance and strength.
3. Target muscles can be trained through different exercise methods to improve the endurance and strength of target muscles.
4. Enhance cardiopulmonary function, increase vital capacity, improve cardiac beat volume, and provide more sufficient blood and oxygen for each organ of the body.
5. Enhance the body's immunity, improve the body's resistance to disease, and reduce disease.
Points for attention when practicing dumbbells.
1. Make sure your movements are standard
In sports, non-standard action is easy to cause joint injury, this is because in dumbbell exercise, the pressure on the joint is very large, slight deviation of the action, will cause joint sprain, small muscle group muscle fiber strain, etc.
2. The weight must be right
Don't be overweight, overweight dumbbells are easy to pull your muscles, but can not achieve the effect of training.
Don't be too light, too light dumbbells can not achieve the purpose of shaping.
The increase in strength should not be hasty, but gradual.
3. Make sure you're breathing properly
In strength training, it is necessary to match the breathing rhythm to ensure adequate oxygen supply to the body, so as to ensure the quality of movement.
For specific movements, such as dumbbell crunches, adjust your breathing accordingly.
Exhale when sitting up and inhale when lying down.
It's up to everyone to find the right way to breathe for their own situation.
Keep a good mood in training, often can get twice the result with half the effort.
Good mood, abundant spirit, always can bring unexpected results to people.
