What should I pay attention to when using dumbbells to train muscles???

1. Chest 1Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2.Incline press: Mainly exercises the upper pectoral muscles.

Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

4.Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles.

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast.

Abs: Lie on your back, place dumbbells behind your head and sit up to train your upper abdominal muscles; Tuck your abdomen and raise your legs (upper body doesn't move) to train your lower abdominal muscles.

Introduction: Now there are more and more friends who like dumbbells, and many friends think that dumbbells are just an ordinary exercise, and how to practice can be done, in fact, what we don't know is that novices need to pay attention to dumbbells.

Now there are more and more friends who like dumbbells, many friends think that dumbbells are just an ordinary exercise, how to practice is okay, in fact, what we don't know is that novices need to pay attention to dumbbells are also very much, if you don't pay attention to not only can not achieve the effect of fitness, but will have the opposite effect, thenWhat should novices pay attention to when practicing dumbbells? Let's take a look!

1. Choose the right weight before practicing dumbbells.

2. The purpose of the exercise. In order to gain muscle, 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.

If you feel that this kind of exercise is boring, you can cooperate with your favorite exercises, or follow ** to do dumbbell aerobics.

Benefits of long-term practice of dumbbells:

1.Long-term insistence on practicing dumbbells can modify muscle lines and increase muscle endurance, and often doing heavy weight dumbbell exercises can make muscles firm, strengthen muscle fibers, and increase muscle strength.

2.It can exercise the muscles of the upper limbs and the muscles of the waist and abdomen. For example, holding dumbbells with both hands at the back of the neck when doing sit-ups can increase the load on the abdominal muscles. Holding dumbbells to do lateral flexion or rotation exercises can exercise the internal and external oblique muscles; Straight arm raises, side raises, etc., with dumbbells in hand, can work the shoulder and chest muscles.

3.It can exercise the muscles of the lower limbs. Such as holding dumbbells to squat on one foot, squat and jump on both feet, etc.

Through the above introduction, I believe you have a more detailed understanding of the precautions for novices to practice dumbbells. It is recommended that friends try to achieve about 25 dumbbells per group when practicing dumbbells, so that the effect of talking about God is the best. As long as we master the method of practicing dumbbells, then we can achieve the effect of fitness faster.

The action must be standard.

When exercising, non-standard movements can easily cause joint injuries, which is due to the fact that when practicing with dumbbells, the pressure on the joints is very large, and the slight deviation of the action will cause sprains of the joints and strains of muscle fibers of small muscle groups.

The weight must be appropriate.

Don't be overweight, overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training; It can't be too light, dumbbells that are too light can't achieve the purpose of building a figure at all. The increase in strength should not be rushed, but should be gradual.

The number of exercises should be relatively fixed, 2 or 3 higher than the fixed value each time, and after a while, you will find that you can easily lift this weight, and then you need to replace the heavier dumbbells.

Breathe wisely.

In strength training, the breathing rhythm is coordinated to ensure that the oxygen in the body is sufficient, so as to ensure the quality of the completion of the movements, and there are some special movements, such as dumbbell sit-ups, the breathing mode should be adjusted accordingly: exhale when sitting up, and inhale when lying down. It is up to each person to find the breathing method that suits their own situation.

Warm-up is essential.

When performing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold or hot temperatures. Before the start of exercise, do a good warm-up activity; Be sure to do a good relaxation exercise after exercising.

Exercise must be moderate.

Some people blindly pursue the amount of exercise, and as a result, they should pay attention to adjustment and rest, and in addition, some doctors clearly suggest that people who cannot do weight training temporarily because of physical discomfort should not train.

Be in a good mood.

Maintaining a good mood during training can often lead to more with less. A good mood and abundant spirit can always bring unexpected results to people.

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 adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

In other words, if a 20-pound dumbbell can do a certain action more than 12 times in a row, it should be aggravated.

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 curls, curls (6 sets each);

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

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

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

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.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

The first posture: First the arms hang down naturally, the hands hold the dumbbells tightly, the palms are facing forward, the forearms are raised, and then the height is lowered, and the height of the lift is determined according to the adaptation of the hand.

The second position: the arms are bent, the fists are up, the height is the same as the arms, the fists are back, the dumbbells are clenched, they are raised, and they are lowered (this can effectively exercise the shoulder muscles, pay attention to safety, and the hands must be clenched).

Dumbbells build muscle precautions:

1. The weight of dumbbells can be adjusted, so you should try to buy heavy ones, because people with different weights are suitable for different weights, and even different exercise actions also need to adjust the corresponding weight;

2. You should trot to warm up for a few minutes before exercising, and pay attention to avoid strain;

3. The interval between exercise and fitness should be about 30 minutes to 1 hour;

4. Stretching should be done after exercising the muscles.

5. The exercise action must be standardized and in place, and do not be greedy.

1. Exercise the arms, 2. Exercise the wrists, 3. Exercise the fingers: Exercise the methods 1. Exercise the arms (this does not need to be taught, lie down or pull-ups, or press forests, etc.) 2. Exercise the wrist (you can make a stick of more than 20 centimeters, tie it on the line (strong) and tie something (it doesn't matter), the weight doesn't need to be said! Then use the strength of the wrist to turn the stick (the tied thing also moves up and down) homeopathic needle and counterclockwise back and forth until the hand is sore, rest for 2 to 3 minutes, 3 groups per day, 3 exercise fingers (Sima Guang piercing the cylinder must know that it is the kind of cylinder (a little smaller than the palm of the cylinder mouth is so big, use your fingers to grasp the cylinder mouth until the fingers are sore) It is best to insist more, and it is also 3 groups per day, but it doesn't matter how many more groups this is an endurance exercise, and then a kind of Take the dumbbell from the bottom to the top (breathe) and release, Grab (inhale) in mid-air but don't practice on the floor at home, pierce the floor, mom wants to scold, it's better to have a mat or something like that, this is to practice sensitivity and what kind of strength of your fingers That's it, friends practice a lot If it's the standard of the game, then there's no way, because it's very high.