How to use the dumbbell fitness

Dumbbell (English dumbbell), is used to enhance muscle strength training of simple equipment.

Its main material is cast iron, outsourcing a layer of rubber. It is used for strength training, muscle training compound movements. Due to the movement of numbness, pain, prolonged inactivity etc lead to muscle strength, lower in patients with dumbbell, they can use a dumbbell weight resistance training for active sports, strength.

As an economic, simple fitness equipment, were generally people of dumbbell of praised, but awareness of the public on the role of dumbbell fitness still have a lot of misunderstandings, dumbbell fitness effect, far from being fully exploited.

Misunderstandings with dumbbell exercises a result is not obvious

Few people use dumbbell exercises, the effect is to is not obvious, so disheartened, dumbbell also overlooked as a hammer alternatives.

In fact, as long as you master the essentials, insist, you must be able to receive the results. We first need a clear objective: I yearned for strength and fitness, or improving physical fitness?

Different purposes, different training methods, sometimes conflict with each other.

Increase muscle strength usually relatively large weight with the practice, such as similar weight lifter's exercise.

Increase muscle volume (gross) of general practice, 65% ~ to choose 85% load of dumbbell, so-called load means that can lift a maximum weight, for example, if each can lift a maximum weight of 10 kg, you will need to select at 6.5 ~ 8.5 kg of dumbbell exercise, exercise each lift 6 ~ 8 groups, each group of duplicates 8 ~ 12 times, and action speed too fast, each interval 2 ~ 3 minutes, suitable for bodybuilders and fitness; improving the physical qualities you want depending on your situation.

Myth 2 dumbbell only practicing upper limb

Some people think that the only training arm dumbbell.

In fact, design properly, dumbbell exercise to the body perfectly.Exercise of the upper limb muscles is dumbbell advantage, but the same can workout dumbbell waist and abdomen muscles, lower limb muscles. As in sit up after the neck, hands dumbbell, or take a dumbbell chest, can increase the load on the abdominal exercises to improve training effectiveness; hold dumbbell with squatting up in bow step, starting from the side, in bow step crouched on one leg squat, able to effectively exercise the muscle at the front of the thigh; to hold dumbbell exercises can exercise heavy calf muscles, etc.

Myth 3 dumbbell is not suitable for the elderly

Older people often choose jogging, taijiquan, aerobic exercise, very few people will take the initiative to pick up the dumbbell to strength training.

In fact, the elderly due to forces begin to decline, the nervous system function start degradation, should exercise more power. Proper strength training, can effectively prevent elderly muscle atrophy, maintain muscle mass and volume, improve physical health, to prevent premature deterioration of body. The dumbbell as has the following characteristics: the weight of the freedom of choice, freedom of movement, the need for effective control of the brain, is to force exercise in elderly patients.

For dumbbell exercises, if consciously use awareness to control muscle activities, control of trajectory, dumbbell also can maintain brain function, prevent brain atrophy, effective prevention of senile dementia and other issues.

(Practice editing: Tran Hung Wong)