What are the benefits of dumbbell exercises?

Many people like to prepare a pair of dumbbells at home and take them out to practice at any time. Lifting dumbbells is a very convenient exercise, but many people only know that lifting dumbbells can help lose weight, but they don’t know that lifting dumbbells actually has many other uses. Then the editor will introduce them in detail, so that when you lift dumbbells in the future, you can focus on practicing instead of blindly doing other exercises.

The most common movement is to push the dumbbells upwards. It is easy for beginners to put the dumbbells too low. Some people even drop the dumbbells to the same height as their shoulders, just like a weightlifter resting the barbell on his clavicle when doing a clean and jerk. In fact, the amplitude of this movement is too large, so that the upper and lower arms are tightly clamped and the elbows are close to the ribs, which makes the shoulder joint in an unstable state. At this time, the load on the shoulder muscles is relatively the greatest. If the dumbbells are very heavy, it will damage the ligaments of the shoulder.

If you observe weightlifters carefully, you will find that they have a wider grip, their elbows are spread out away from the body, they rely on their legs to generate power, and at the same time lower their body's center of gravity to help their shoulders successfully get through the "difficult stage", which is different from lifting dumbbells. A safe and effective dumbbell press involves a very small range of motion.

The correct way to lift dumbbells is to stand or sit, with your back straight, hold the dumbbells in both hands, and spread your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the action of surrender. Use your shoulders to push the dumbbells above your head, and the movement trajectory is in an arc. Be careful not to let the two dumbbells collide with each other. Stop lifting before your elbows are fully extended, and switch to a slower, controlled lowering movement. Stop descending when you return to the initial position. Generally do 3 to 4 sets, 10 to 15 times each set.

Be careful when lifting dumbbells. Since you are using your arms to exert force, it is best not to overdo it, as this will hurt the muscles in your hands. It is also recommended that you stretch your hand muscles before lifting the dumbbells, as this can also protect them. Do not lift dumbbells too frequently to exercise your shoulders. Giving them a longer rest time will actually achieve better results.