What are the warm-up exercises for dumbbell training?

Dumbbells are a sport that men prefer. They can train abdominal muscles, arm muscles, etc. There are many exercises and postures, and accidents may occur if you are not careful. Therefore, warm-up exercises should be performed before dumbbell exercises. Dumbbell warm-up exercises can include multiple exercises for the upper and lower limbs. When doing warm-up exercises, you should also adjust your breath and stabilize your emotions to avoid changes in movements due to impatience. So what are the warm-up exercises for dumbbell exercises?

1. Press your calves. Stand on one leg, lift the toes of the other foot, place it on a fixed object, straighten your body, and stretch your foot forward.

2. Stretch your waist

① Press the waist. Stand with your feet shoulder-width apart and press your upper body down as much as possible;

② Lateral pressure. Stand with your feet shoulder-width apart, raise one hand over your head to stretch your waist to the opposite side;

③Turn your waist. Stand with your feet shoulder-width apart, bend your elbows and raise your hands to shoulder height, then rotate your waist left and right.

3. Stretch your chest. Stand with your feet shoulder-width apart, stretch your arms back as far as possible, and lean your upper body forward. When your upper arms are at the same height as your shoulders, you can stretch the middle part of the pectoralis major muscle. When your upper arms are lower than your shoulders, you can stretch the lower part of the pectoralis major muscle. When your upper arms are higher than your shoulders, you can stretch the upper part of the pectoralis major muscle.

4. Stretch your back. Stand with your feet wider than shoulder width apart, bend your upper body forward, spread your hands apart, hold onto something fixed in front of you, and push your hips back.

5. Stretch your upper limbs

①Shoulder. Stretch one hand straight up to the same height as the shoulder, bend the elbow of the other hand, and use the forearm to stretch the straight hand back (palm facing outward, fingers facing downward), alternately do this one or two times, about 10 seconds each time;

②Front of upper arm. Stretch your hands (cross your palms outward) as far back as possible and hold for about 10 seconds;

③Back of the upper arm. Bend one arm at the elbow and raise it, with the upper arm close to the ear and the forearm behind the head. Hold the tip of the elbow with the other hand and stretch it sideways and backward. Do it once or twice on each side, and hold for about 10 seconds each time.

④Front side of forearm. Raise your arms to shoulder height with your palms facing up. With your other hand, hold the other four fingers except the thumb and pull them down and back. Do this one or two times on each side, and hold for 10 seconds each time.

6. Press your legs hard. Stand on one leg facing the horizontal bar, lift the other foot and place it at the same height as your hips, point the toes of the standing foot as straight forward as possible, hook the toes of the lifted foot back, and straighten your upper body as much as possible and press forward and downward.

Or stand on both feet, take one foot forward half a step with toes curled up, bend the knee of the other foot, point toes of both feet forward, place your hands on the knee of the forward leg, straighten your upper body and press forward and downward.

7. Side leg stretch: Stand on one leg on a horizontal bar and lift the other foot to the same height as the hip. The standing foot should be directly under the body, with the toes pointing as straight forward as possible. The toes of the lifted foot should point upward and hook back at the same time, and the upper body should be pressed down as far as possible in front of the lifted foot.

8. Forward leg stretch: Stand with your back to the horizontal bar, lift one foot backward, hang on the horizontal bar with your ankle, bend your knees to about 90 degrees, step forward with the other foot, bend your knees and press your upper body down to stretch the muscles in the front of your thigh. The degree of bending of the front leg can be adjusted according to your own situation.

The above analysis is the warm-up movements for dumbbell exercises. When performing these warm-up exercises, you should wear appropriate clothes and not wear jewelry to prevent skin damage during exercise. Damage to joints will be affected by the movements. After warm-up exercises, you should rest for a while before doing dumbbell exercises. During exercise, you can choose the weight level of the dumbbells according to your strength. Don't add weight randomly when you first judge. You must wait until your body adapts before adding weight.