Tag - dumbbell

Do you really use dumbbells correctly after all this time?

When many people practice dumbbells, they do not know how to use them. Sometimes they feel free to use their own ideas,

and they will cause unnecessary damage to their wrists. Today we’re going to show you how to use dumbbells properly.
Gripping refers to the way the hand holds the dumbbell. The purpose of adjusting the grip is to complete the action safely,

flexibly and comfortably. The basic gripping methods are: ordinary gripping, empty gripping, lock gripping, and power gripping.
Ordinary grip method
The dumbbell bar passes through the palm of the hand, the thumb is held on the index finger and middle finger, and the five fingers

hold the dumbbell hard at the same time. This is usually the way to exercise, especially for beginners.
The dumbbell rod passes through the palm of the hand, and the thumb is on the same side as the other four fingers. The center of

gravity of the dumbbell is generally perpendicular to the arm, and it is always perpendicular to the palm of the hand during exercise.

The five-finger grip only prevents the dumbbell from rolling back and forth. Because this method is more dangerous, suitable

for long-term training fitness enthusiasts, for beginners are not very recommended.
Hold the dumbbell or barbell with a power belt. Usually used in pull action, you can increase the strength of my shoulders and use

the strength to prevent wrist injuries. For example, when training for high intensity training, the load-band can help you achieve

the maximum training effect. In weightlifting training, more use of a strong lock grip, while in fitness, fitness exercises, more use

of common grip and empty grip, ensure flexibility of exercise.

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How can you exercise abdominal muscles in the gym? Specific instruments and methods of using dumbbell

First, the gym has a number of equipment, can exercise abdominal muscles, such as dumbbells, barbells, can exercise abdominal muscles,

but to exercise abdominal muscles, it is not possible to do it in a day or two, it takes a certain amount of time to persist. After the exercise,

we should pay special attention to the matters.
Second, the gym exercise abdominal muscle method.

In general, the maximum power of growth is practiced with a weight of 1-5 RM, the weight of 6-12 RM for muscle enhancement, and the weight

of 15-20 RM for muscle endurance training. Each group is exhausted. Each group of boys uses 8-12RM weight, that is, each group does 8-12! Girls

use a lighter 15RM.Before exercising, do a warm-up exercise first, expand the chest 10-15 times, warm up 10-15 times on the shoulders, 10 times on

each side of the side bend, 10 times on the left and right sides of the hip joint rotation, and 8-10 times on each side of the leg.

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a pair of weight fit dumbbells is essential at home or working place

Working out at home, a pair of weight fit dumbbells is essential because it is simple and practical, can complete almost all the equipment can complete the movement, and dumbbell is a free device whose effect is better than a comprehensive device.
For the novice, do not be too rigid in the initial thinking framework, but to learn the mentality and practice to experience fitness movements and fitness methods. For the primary family fitness 30kg  chrome dumbbell  program, the focus should be on mastering the correct dumbbell movement technology. Basically, the following basic principles should be guaranteed:

1, practice and figure out the key points of the action, the focus is on the feeling of the muscle during the action process.
2, maintain the principle of progressive, give the body a good adaptation process, while preventing injuries.
3, adopt the principle of 1 week 3 practice, the next day training, to ensure good muscle recovery.
Make sure that every part of your body is trained during the week.
There is no muscle growth without recovery. The two important factors for recovery are rest and nutrition.
6, no matter how good the method does not persist is only equal to zero.

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what is dumbbell

An auxiliary equipment for weights and fitness exercises in dumbbell English. It’s smaller than a barbell. Light dumbbells weigh 6, 8, 12, 16 pounds(1 pound = 0.4536 kg) and so on. Heavy dumbbells weigh 10, 15, 20, 25, 30 kilograms and so on. Therefore, it is favored by the majority of fitness enthusiasts. Because there is no sound during practice, name dumbbell.

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The technique shoulder push of doing a dumbbell

While breathing hard, push the dumbbell upwards, close the dumbbell slightly to the middle on the head, and return the starting state smoothly when inhaling. When doing exercises, control the movement of the dumbbell. The dumbbell must be close to the head, which can increase the strength of the muscles. Note that the hands should be on the same plane.
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Dumbbell alternate curvature-exercise biceps brachii and brachialis muscle action Graphics Course

 

Dumbbell Curl generally adopts alternate lifting, which is its unique advantage compared with barbell bending. Alternating Dumbbell Curl reduces leverage and focuses more on the target muscle.

Dumbbell bending can be sitting, standing, or reclining.

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the exercise method with paintting dumbbell

Place the arm on the thigh and put the wrist above the knee
Handle dumbbells, Palm pointing upwards, control wrist movements up and down
Control your arm muscles with your mind and feel the movement of your arm muscles
Since the arm muscles belong to small tissue muscles, the speed of thickening of the arm can not have pectoral muscles, and the thighs are so fast.
So it’s gon na take a while.
Do 4 groups at a time, 8-12 each
For the first few days, your hands may not be able to hold things. Do not practice hard, reduce the amount appropriately, know that the arm adapts, and then return to strength, but must adhere to practice, do not stop because of soreness

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How does a dumbbell work on your body? http://www.ericdumbbell.com

What we know better is that dumbbells are a particularly convenient and safe exercise device that can help people exercise their muscles in many parts of the body, including the muscles of the chest. But do many people think it would be useful to simply lift it up? The answer is, of course, yes.
The dumbbell has a certain weight that can strain the muscles of your upper body, activate the muscles, and make the muscles more powerful when you repeatedly lift it. Not only is it possible to exercise our arm strength for our pectoral muscles and abdominal muscles are some of the great effects of exercise.

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the advantage of dumbbell

Exercise with dumbbells can increase strength and build a body
Using dumbbells scientifically, you can really get good exercise. According to some sources, Schwarzenegger was a bodybuilding muscle, mainly through dumbbell exercise. However, many people do not use dumbbells to exercise, neither increase strength, nor become bodybuilding, often disheartened, dumbbells are also shelved, and even become a substitute for hammers. In fact, dumbbells are very knowledgeable about fitness. If you don’t follow through, the exercise effect is often not satisfactory.
Before we exercise, we need to be clear about the strength and fitness of who is your favorite. Exercise muscles mainly through two. The first approach can improve the strength of the exerciser, but the bodybuilding effect is relatively not obvious, suitable for professional weightlifters; The second approach can significantly increase muscle volume, but the increase in strength is relatively small, suitable for bodybuilders or mass fitness. Usually fitness enthusiasts regard fitness as the main purpose. When exercising with dumbbells for this purpose, the following rules must be followed.
Choose the right weight of dumbbell before training. It is generally necessary to select a dumbbell with a load of 65-85 %. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted is 10 kg at a time, a dumbbell with a weight of 6.5-8 .5 kg needs to be selected. Exercise. For the average fitness person, having two or three dumbbells of different weights and sticking with it is enough. When exercising, each group is held 6-8 groups. Each group is repeated 8-12 times. The speed of action should not be too fast. Each group is separated by 2-3 minutes. The load is too large or too small, the interval time is too short or too long, and the effect is not good.

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how to choose good quality of dumbbell

At present, the main activities of dumbbell in China’s market are divided into rubber dumbbell, electroplated dumbbell, black paintting dumbbell, steel dumbbell, and PE cement dumbbell.
First cast iron dumbbell plate then chrome, zinc, and then mechanized polish. chrome on surface of plate Some will also add black paintting and red letters on dumbbell pieces.
Advantage:
(1) the product is bright outside and looks good.
(2) the proportion is suitable and suitable for exercise.
(3) the structure is strong and durable.
the coating is very easy to be damaged and then rusted.
30kg free adjustable chrome dumbbell set can fit anybody who like take exercise at home or office
eric dumbbell is good quality to purchance
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