Dumbbell Workouts Guide for Beginners
Fitness is divided into no equipment workout and equipment workout. There is large-scale fitness equipment in the fitness equipment, and there is also equipment for home use. Due to the restrictions of where most people live, small home gym equipment is more popular. Dumbbells are fitness equipment that many people often use.
Here will introduce some knowledge for you:
- Pros and Cons of Dumbbells Workouts
- What Weight Dumbbell Should I Use
- How Many Times to do Dumbbells Workouts
- Dumbbell Workout Pain
Pros and Cons of Dumbbells Workouts
Advantages of Dumbbells Workouts
Long-term practice with dumbbells can modify muscle lines and increase muscle endurance. Heavy dumbbell exercises can strengthen muscles, strengthen muscle fibers, and increase muscle strength. It can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly with both hands at the back of the neck, which can increase the load of abdominal muscle exercises; hold dumbbells for lateral flexion or rotation exercises, which can exercise the internal and external oblique muscles of the abdomen; Forward arm raises, lateral raises, etc. can exercise the shoulder and chest muscles. Can exercise lower body muscles, such as holding a dumbbell and squatting with one foot, squatting and jumping with both feet.
2.The heart is healthier
Resistance training, such as dumbbell workouts, can increase blood flow in the extremities and protect cardiovascular health. Lifting dumbbells can also consume fat and glucose to a certain extent, which is good for weight loss and the prevention of coronary heart disease and diabetes.
3.Increase body flexibility
Studies have found that lifting dumbbells 3 times a week for 16 weeks will significantly improve the flexibility of the hips and shoulders, increase the score of sitting forward bending by 11%, and increase your body balance will also become better.
Disadvantages of Dumbbells Workouts
Dumbbells are good equipment for exercise. If there are disadvantages, the key lies in that the exercisers have not mastered suitable methods. Such as excessive exercise and improper posture can lead to muscle strain or even more severe conditions.
What Weight Dumbbell Should I Use
Beginner bodybuilders can choose electroplated ones, which are not easy to fall off and dirty hands. As for the weight of the dumbbells, it is recommended to buy the heavier the better.
In bodybuilding theory, RM represents the highest number of repetitions that can be done continuously with a particular load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. If your dumbbell fitness purpose is to increase muscle, do related dumbbell movements 8RM to 12RM every day, do 3 to 8 groups for each exercise, and do 8 to 12 per group; if your dumbbell fitness purpose is to shape your body, do it every day Relevant dumbbell movements are 15RM to 20RM, each exercise is done in 5-6 groups. Each group is made for 15 to 20 reps.
How Many Times to do Dumbbells Workouts
3~5 times a week
Although exercising 1 or 2 times a week can improve physical function, the fitness effect can't be continuously accumulated due to the short time, so it is not very effective in enhancing physical fitness;
However, if you exercise 6-7 times a week, although you have plenty of time to exercise because your muscles are in a state of tension and damage for a long time, you can't get good relaxation and repair, but you can't get good results. Therefore, it is most suitable to exercise 3 to 5 times a week, interspersed with rest, which can not only exercise effectively but also give muscles time to relax and repair.
How long does it take to exercise with dumbbells?
Time does not matter, it is not very important, the key is the method and method, and it must be targeted. Start with 1 hour, and persist for three months to have an effect. As long as it is enough to exercise for 3 hours a day, any more is consumed by the body.
Generally, one kind of movement, do 4 to 5 groups, do 8 to 12 in one group, for example, do chest push today, do 2 heads tomorrow, and shoulder push the day after tomorrow, don't finish it in one day, most people's muscles grow every 48 hours, the initial effect will be seen after three months, it will be more evident after half a year, and the change will be significant in one to two years, but it must be guaranteed for about one and a half hours a day, and the same part cannot be practiced every day to ensure adequate nutrition and rest.
I feel pain in my waist and shoulders. Should I stop exercising?
It's normal to experience muscle soreness when you first start exercising. However, if the dumbbell is held incorrectly, you may injure your tendons and ligaments or damage your joints due to incorrect posture. At this time, you must stop exercising and get checked by a doctor. Wait for the doctor to confirm that there is no problem before exercising. You can also go to the gym and receive professional guidance.
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