How to exercise with dumbbells: how do sports experts do it?

Dumbbells are very good sports props. Everyone can choose dumbbells of suitable weight, exercise according to standard movements, and persist for a long time. The amount done every day should be sufficient. Only in this way can good results be achieved.

1. Exercise Method

1. Primary dumbbell training methods: progressive overload rule, multiple set exercise rule, confusion rule, and isolated exercise rule.

2. Intermediate dumbbell training methods: priority training rule, pyramid rule, partial exercise rule, massive congestion rule, supergroup rule, compound group rule, comprehensive exercise rule, cycle rule, static tension rule.

3. Advanced dumbbell training methods: "cheating" rule, three-set rule, giant combination rule, pre-fatigue rule, rest-pause rule, peak contraction rule.

2. Muscle training mechanism

Muscle training follows the mechanism of stimulation and growth. Without stimulation, there will be no growth. The more

Stimulate the mechanism of growing bigger. Through muscle training, the effect of slight tearing of muscle fibers can be achieved, and through nutritional supplementation and rest, the body's own repair and super-repair process can be completed.

3. Basic Exercise Principles

1. For thin people to increase muscle mass, it is suitable to use heavy weight and few dumbbell exercises.

8-12RM sets are best.

2. For fat people to lose fat, it is suitable to use small weights and multiple dumbbell exercises. Generally, the best effect is achieved if each set of movements is above 50RM.

3. For the purpose of body shaping, it is suitable to use medium-weight dumbbell exercises. Generally, 25-30RM per set of movements is the best effect.

RM:[1]RM stands for relative weight. 8RM refers to the weight you can lift 8 times in a row, or the maximum weight you can lift 8 times in a row. The premise is that the movements are standard and you don't cheat by using force.

Generally speaking, to increase maximum strength, use a weight of 1-5rm, to increase muscle, use a weight of 6-12rm, and to lose fat, use a weight of 15-20rm, and perform each set until exhaustion. (But for new students, we all say 8-12rm, 10 times per set)

4. Dumbbell movement diagram

The kinetic dumbbell movement diagrams are movement diagrams for using dumbbells to exercise the muscles in various parts of the body. The dumbbell movements require a full grasp of the movement trajectory, breathing state, and muscle force process.