Dumbbell training method for beginners

People who exercise should be familiar with dumbbells. Dumbbells come in different sizes and weights. For those who have used dumbbells, they are familiar with them. However, for beginners or those who have never used them, they are much more unfamiliar. If you want to better master dumbbells, you need to learn the corresponding methods. The following is the training method of dumbbells for beginners. You can learn it!

What are dumbbells?

Dumbbells are a simple piece of equipment used to increase muscle strength. The main material of kinetic dumbbells is cast iron, and some are covered with a layer of rubber. It is used for strength training and compound muscle 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.

Practice Method

1. Choose the right weight before practicing with dumbbells.

2. If the purpose of the exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. For example, if the load you can lift each time is 10 kg, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. Practice 5-8 sets a day, 6-12 times per set. The movement speed should not be too fast, and there should be 2-3 minutes interval between each set. If the load is too large or too small, or the interval is too long or too short, the effect will be poor.

3. The purpose of the exercise is to lose fat. It is recommended to do 15-25 times or even more per set, and the interval between each set should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice it with your favorite music, or do dumbbell exercises to the music.

benefit

1. Long-term practice with dumbbells can modify muscle lines and increase muscle endurance. Regular practice with heavy dumbbells can make muscles firm, strengthen muscle fibers and increase muscle strength.

2. It can exercise the upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells with both hands behind the neck can increase the load of abdominal muscle exercises; doing side flexion or rotation exercises with dumbbells in hand can exercise the internal and external oblique muscles of the abdomen; raising straight arms forward and lateral raises with dumbbells in hand can exercise the shoulder and chest muscles.

3. It can exercise the lower limb muscles. Such as squatting with one leg while holding dumbbells, squatting and jumping with both feet, etc.