What are the precautions for dumbbell exercise?

Dumbbells are one of the most common fitness equipment in life. Using dumbbells for fitness is simple and convenient. Through fitness, you can practice the strength of your biceps and arms. In today's life, every man hopes that his body can have well-developed muscles. In addition to practicing the muscles of the arms, you can also practice the waist muscles and chest muscles. However, there are many precautions when practicing dumbbells. So what are the precautions for dumbbell exercises?

Dumbbells are the most commonly used equipment in free weight exercises. By practicing with dumbbells, you can improve the control of joints and muscles in various parts of the body, exercise the small muscle groups around the target muscle groups, and better stimulate the muscle tissue at the connection points of the muscle groups. The muscle groups in various parts are connected more closely, and the trained muscles give people a more coordinated feeling.

However, there are many things to pay attention to when doing dumbbell exercises, such as ensuring the standard of movements, otherwise it will easily cause joint damage.

Because when using dumbbells to exercise any part of the body, the pressure on the joints is very high. If the movement is slightly deviated, it will cause joint sprains, strains in muscle fibers of small muscle groups, etc.

Therefore, when practicing dumbbell exercises, it is very necessary to protect the practitioners. Today we will use the most common dumbbell bench press as an example to introduce how to protect dumbbell exercises.

Protection action essentials:

First, observe the practitioner's movement. When you find that the movement starts to slow down, place your hands on the practitioner's upper elbow, that is, the position of the upper arm close to the elbow.

When the practitioner feels the movement is strenuous, you should apply a little force without changing the trajectory of the movement, allowing the practitioner to continue to complete the movement. As the movement progresses, the ratio of force applied by the practitioner and the protector should change in the direction where the protector applies more force. Until the practitioner uses up his last bit of strength and completes the last movement with the help of the protector.

Dumbbell exercise protection action

Note:

1. Whether it is dumbbell chest press or shoulder press, the protector should not hold the joints with his hands, as this will cause the practitioner to lose control of the dumbbells and it will be difficult to complete the movement in a standard manner.

2. When the protector exerts force to protect, he should choose the right time and not exert force too early, otherwise it will affect the exercise effect.

3. When pushing down for the last 1 or 2 times, the protector can hold the practitioner's wrist to reduce the pressure on the elbow and wrist joints and avoid injuries.

The most important principle to follow when protecting dumbbell exercises is not to press or support the joints, as this will greatly affect the results of the exercise.

Protecting a joint is very important when doing dumbbell exercises. It is best to practice with a friend. It's safe and increases muscle stimulation for greater progress.

Although dumbbells have a good exercise effect, you should pay attention to the correct movements and the key points when practicing with dumbbells. What are the precautions for dumbbell exercises? First of all, the force applied with the dumbbells must be gentle and slow. If too much force is applied, it will cause strain on the ligaments and muscles. It is recommended that you maintain steady breathing during dumbbell exercise.