I bought a pair of dumbbells, how to use them properly

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

5。Pectoral muscles: push-ups, there are two types. 1) Shoulder-width hands and lateral pectoral muscles. 2) The hand is narrower than the shoulder, practice the inside! Putting your feet high can add to the difficulty!

6。Deltoid (shoulder): Dumbbell front press to practice front plastic, side press to train the middle element, back element is more complicated, but it is brought when training the back dilator muscle, so it is not important!

7。Biceps (that is, where there is an egg on the screen of people's hands, hehe): Pressure bell curl, you should know this! Note: Don't borrow! Don't be lazy!

8。Triceps (a muscle at the back of the egg): Harder! It doesn't matter to you, don't practice just yet!

9。Abs + dilators: Sit-ups, pull-ups! Simple! Hehe!

10。Generally, there are 12 groups in groups, and several groups are discussed by people! But considering that your dumbbells are lighter, you order your own and each group does its best! How to test if there is an effect, see if the muscles you train when you get up the next day are sore! 1 muscle requires 48 hours of rest!

I've ordered a fitness magazine before, and you've ordered to try it too! Or go to the newsstand and buy it, and tell him to buy a fitness book. The above teaches you the key points of how to exercise and fitness scientifically!

Speaking while practicing, you can practice eloquence and will.

Your choice is very good, dumbbells can be said to be one of the essential equipment in fitness training, and it is also the simplest and most effective training equipment. But if you want to use dumbbells well, it is not a simple thing, first of all, it can exercise almost all muscle groups in the body, and secondly, the action requirements of dumbbell training are very high, and the action is not easy to control. So it's not easy to use dumbbells well!

I'm going to give you some practical and easy dumbbell exercises here, starting with arm muscle exercises, dumbbell curls, followed by chest movements dumbbell presses. Although it seems simple, it is not easy to do, especially for beginners, because the control of dumbbells is not strong, the standard of movements is not high, so you must pay special attention to the training movements! The specific operation can be checked by bodybuilding**!

First of all, you can't talk when practicing.

Hit it directly on the head, it works well, try it

The following aspects need to be considered when choosing dumbbells:

1.Weight selection: The weight of dumbbells should be determined according to your physical strength and actual needs.

Beginners generally start with light weights and gradually increase the weight. If you already have some experience, you can choose heavier dumbbells according to your actual situation. Generally speaking, it is more appropriate for women to use 1-5kg dumbbells, and 5-10kg for men.

2.Feel and material: When choosing dumbbells, you need to pay attention to whether the feel on the rod is comfortable, whether the material of the rod is durable, and whether it is easy to operate for a long time.

Common materials are metal, plastic and rubber, etc., metal dumbbells are heavier and more expensive, plastic dumbbells are lighter and not easy to wear, but the service life is not as good as metal dumbbells, and rubber dumbbells are more durable, non-slip and suitable.

3.Adjustment method: The weight of some dumbbells is fixed and cannot be adjusted, while the weight of some dumbbells can be adjusted as needed.

When choosing dumbbells, you should choose them according to your individual's training needs. Eggplant.

4.Brand selection: Choose well-known brands when buying dumbbells to prevent accidents caused by the use of substandard products.

It should be noted that when using dumbbells, you need to master the correct technique and posture, and adjust the weight of the dumbbells in time to avoid causing damage to muscles and joints.

It is best to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted at a time is 10 kg, you should choose dumbbells weighing 6 5 kg - 8 5 kg for 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.

To get dumbbells, you can go to your local sporting goods store. There's a lot of gym equipment out there.

If you want to buy dumbbells, you can go to the online purchase, and usually the online purchase will be delivered directly to the address you filled.

If you want to buy dumbbells, I suggest you go to the gym to have a look, or it is better to consult a place that sells gym equipment.

There are all on the Internet, I want to see what style and size you buy.

Fitness people are no strangers to dumbbells, it is the simplest and most economical and practical fitness equipment, and the use of dumbbell training can not be limited by the venue, it is a relatively simple to get started equipment. There are many types of dumbbells, and there is a big deviation in texture and weight, so how to choose dumbbells? Follow this article to learn the skills of choosing dumbbells.

How to choose dumbbells

1. Purchase according to the weight of dumbbells: Generally speaking, the weight of dumbbells that need to be selected is 25kg if the height is below meters and the weight is less than 60kg; Height meter weight in 70kg selection weight is 30kg; Those who are meters tall and weigh less than 80kg need to choose 35kg dumbbells; If you are in meters tall and weigh 95kg, you need to choose 45kg.

2. Purchase according to the type of dumbbells: The types of dumbbells that are very common on the market basically include rubberized dumbbells, cast iron dumbbells, electroplated dumbbells and lacquered dumbbells. Cast iron dumbbells are wrapped with glue on the outside and cast iron on the inside, which is smaller than the volume of rubber-covered dumbbells, and it is relatively affordable; The ** of electroplating dumbbells is more weird than that of rubber, but the color of electroplated dumbbells is more bright and will not fade, which is more suitable for family use; The lacquered dumbbells are completed by the process of baking paint, which is more beautiful in appearance, and the pressure of solving is higher than that of electroplating, which is very suitable for fitness centers.

Precautions for buying dumbbells

1. Most of the dumbbell labels on the market are fake, and they need to be actually weighed when purchasing.

2. Slice dumbbells are generally divided into rubber and electroplating, but the electroplating is about 30% more expensive, and if you use electroplating dumbbells, you need to match a pair of fingerless gloves.

3. Generally speaking, you can start with dumbbells with a larger weight, which can be used for a long time and is more cost-effective.

4. Try to buy some dumbbells that can be adjusted, so that you can do strength training for different muscles according to the training part.

5. The color of the dumbbell should be chosen to your liking, although the color of the dumbbell is not very important, but if the dumbbell with a better color and material will make people have a better desire to train.

The above is a summary of how to buy dumbbells and dumbbells in this article, through this article, it can be seen that dumbbells are relatively high utilization rate of equipment in life, not only for the muscle groups of various parts of the training, the production of *** is also relatively small, is a cost-effective fitness equipment.

The oblique dumbbells are generally impregnated dumbbells, buried in the bush blind inside are Zheng Pao solid cast iron, and the outside is impregnated with plastic, which feels better in these materials. Not too heavy, generally 2 10kg, smooth and matte surface, suitable for functional training as a small instrument. Rubber-coated dumbbells are made of cast iron (or cement) on the inside and rubber on the outside, so they can be heavy and suitable for strength training.

Dumbbells that use rubber coating Newly bought dumbbells will have a strong smell and need to be dried. There are also covered dumbbells made of PU material, which are tasteless and feel good. Plating dumbbells: Plating dumbbells are all cast iron, which is small but heavy.

The plating surface is smooth and not easy to rust. The above three dumbbells are fixed. The advantage is that it is easy to use, and the disadvantage is that a bunch of dumbbells are too expensive and take up too much space.

Then there are the adjustable dumbbells. Adjustable dumbbells adjust the weight of a dumbbell by adjusting the weight plates of the blades of different weights on the dumbbell bar.