What are dumbbells used for?

Dumbbell exercise has always been a frequent measure for every fitness enthusiast. By using dumbbells and practicing dumbbells, you can improve muscle strength and enhance children's fitness. It is very helpful for fat and thin people to shape a perfect body. With the current development of fitness, dumbbells are paid attention to by many people because they are small and easy to carry. So what do dumbbells exercise?

The purpose of dumbbells is to be used for muscle strength training and muscle compound movement training. Patients with low muscle strength due to motor paralysis, pain, long-term inactivity, etc. can hold dumbbells and use the weight of the dumbbells to perform active resistance exercises to train muscle strength. Dumbbells can train a single muscle; if the weight is increased, the coordination of multiple muscles is required, and it can also be used as a compound muscle movement training.

Dumbbells can exercise the upper limb muscles as well as the waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells tightly with both hands behind the neck can increase the load of abdominal muscle exercises; holding dumbbells tightly with both hands can increase the load of abdominal muscle exercises.

Doing side flexion or rotation exercises with dumbbells can exercise the internal and external oblique muscles of the abdomen; raising the arms forward and lateral raises with dumbbells can exercise the shoulder and chest muscles. It can exercise the lower limb muscles. Such as squatting with one leg while holding dumbbells, squatting and jumping with both feet, etc.

Here are some dumbbell exercises:

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Standing and holding dumbbells to do single-leg heel raise exercises are more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated heel raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (single-arm rowing is safer for the lower back) can make the back muscles grow faster.

The single-arm dumbbell row has always been a favorite back exercise for seven-time Mr. Olympia winner Lee and Haney. Doing dumbbell arm raises on a supine bench can not only exercise the serratus anterior muscles of the chest, but also develop the muscles on both sides of the back.

4. Chest: Lying on a bench and doing flat bench press, incline press and decline press with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles more widely and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles.

A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles.

For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, anterior, and posterior deltoids of the shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

6. Biceps: Dumbbell curl is the best exercise used by many bodybuilding champions to train the biceps muscle "peak".

Different ways of doing dumbbell curls can make your upper arms thicker, and the muscles will be separated and clearly prominent when viewed from the back.

7. Triceps: Use dumbbells to do single-arm or double-arm flexion and extension exercises behind the neck to develop the triceps into a horseshoe shape.

When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

8. Forearm: Dumbbell straight grip wrist curl can develop the inner forearm muscles; reverse grip curl can develop the outer forearm muscles.

9. Thighs: Place a small wooden board behind your heels and do dumbbell weighted squats to develop your quadriceps. If you lie on a bench with dumbbells between your feet and do curls, you can develop your biceps femoris.

10. Abdomen: Lie on your back, place dumbbells behind your head, and sit up to tighten your abdomen to train the upper abdominal muscles; tighten your abdomen and raise your legs (without moving your upper body) to train the lower abdominal muscles.

Lateral Raise

Stand upright, holding a dumbbell in each hand, with your palms facing each other. Keeping your arms slightly bent, raise the dumbbells to the sides until they are just above shoulder height. Pause, then slowly lower back down.

What can dumbbells be used to exercise? In fact, it is very simple. Dumbbells can be used to exercise biceps and enhance arm strength. Dumbbells can be used with the help of our body to do weight-bearing squats. By insisting on practicing with dumbbells every day, it is very helpful for slimming, weight loss, and bodybuilding. Women use dumbbells to exercise, which can help slim down their arms and shape their bodies.