How to practice dumbbells without sour hands Why are your hands unsteady when you first practice dum

Only if you see what others do is not sour, otherwise what you do will be sour, because it is muscle.

To practice dumbbells, you must pay attention to choosing a weight that suits you, and secondly, you should have a sense of rhythm in the exercise, the speed should be moderate, and there should be scientific exercises to grasp the interval time.

1. Choose the right weight before practicing dumbbells.

2. The purpose of the exercise is to increase muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted at a time is 10 kilograms, you should choose dumbbells weighing kilograms - kilograms for the exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, the interval time is too long or too short, and the effect will not be good.

3. The purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15-25 times or more per group, and the interval between each group should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.

First of all, I will briefly explain why muscle soreness sometimes occurs after strenuous exercise. Strenuous exercise causes an increase in blood lactate in the muscles, followed by muscle congestion. Exercising is not just about time, it's also about the intensity of your workout.

It is recommended to practice gently at the beginning, gradually increase the intensity, and practice in groups, and the amount of one group is better to use your own limit.

If it continues, it will have an effect, otherwise it will not have any effect.

The reason may be that the rest is not in place, the way each training session is not in place. For example, you can do up to 10 sets in the first set, and do another set immediately after 60-90 seconds of rest, rest for 2-3 minutes between movements, and do not exceed 90 minutes in a total training time.

In addition, within 15-30 minutes after training, supplement 100 grams of food, such as 1 skim bread and 1-2 eggs, to supplement nutrition and physical strength.

Other suggestions: 1) Exercise after sunrise after breakfast, eat 100 grams of easily digestible food and a little milk 30-60 minutes before exercise.

2) Exercise an hour and a half after breakfast.

3) Start two hours before dinner and eat 100 grams of easily digestible food 30-60 minutes before exercise.

4) Usually supplement high-protein foods such as beef, chicken, etc., and develop the habit of going to bed early and waking up early.

It's very simple to think soreness, you hold a dumbbell in both hands, so that you don't have the strength and don't hurt, you come to me.

Not exceeding the limits of your muscles, that is, not achieving the effect of the exercise. Your muscles automatically adapt to the amount of workout, so increase the intensity of your workout every time you work.

For normal muscle fatigue, use a suitable weight, slowly increase it, and pay more attention to rest. There is no need to practice the same part every day, if you take it too seriously, it is easy to damage the muscles, which will affect the subsequent workouts

Which part of the work was made?

Instrumental exercise requires a method.

You should start with large muscle groups, grasp the essentials of movement with small weights, and gradually aggravate the situation you said, I feel that you should be moving incorrectly.

It's hard to describe here, but you'd better get a fitness instructor or go to the gym and see how others are doing.

1. The training of the equipment will of course be matched with bi, so that the muscles are tense.

2. The arm between the hand and the elbow joint is called the forearm, it is easier to train it with dumbbells, I will hand you two methods, one, tie a rope about a meter long in the middle of the dumbbell, tie a wooden stick in the middle of the other end, stretch your arms out, grab both ends of the wooden stick with both hands and roll the wooden stick, roll the dumbbell up, and then slowly put it down and regret it. We can't stick to the limit. Second, hold the dumbbells in your hands, raise your palms in the air, sit on the edge of the stool, rest your elbows on your thighs, do not move your arms, only hold the dumbbells with your wrists and bend them in the direction of your shoulders, and then put them down, and cycle until you are exhausted.

3. Practicing dumbbells is the ultimate way to thicken your arm circumference, and the most fitted people in the world also rely on dumbbells to train thick arms.

Hello, you want to adjust the way you exercise. The dumbbell exercise method is a set of fitness methods that are done with dumbbell equipment. It can achieve the purpose of gaining muscle for thin people, fat loss and shaping for fat people, and the exercise methods of dumbbells are different for different fitness stages and fitness purposes.

1.Thin people are suitable for using large weight, small number of dumbbell exercises, generally every.

Group movements of 8-12rm work best.

2.Fat people are suitable for using small weight, multiple times of dumbbell exercises, generally each set of movements above 50RM for the best effect.

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

Exercise methods. 1. Primary dumbbell exercise methods: progressive overload rule, multi-group exercise rule, unpredictable law, isolated exercise rule.

2. Intermediate dumbbell exercise methods: priority training rule, pyramid rule, division exercise rule, mass congestion rule, super group rule, compound group rule, comprehensive practice rule, cycle rule, static tension law.

3. Advanced dumbbell exercise method:"Deception"The Rule, the Triad Rule, the Giant Combination Rule, the Advance Fatigue Rule, the Resting --- Rest Rule, and the Peak Contraction Rule.