Personal training must-have items - dumbbells

T0179d90b11df6ba9b9.jpg

Basic introduction of dumbbells

Dumbbells, originally a hand-held device designed to increase the reaction force in the ancient Greek long-distance competition, have evolved into a weightlifting and weight-bearing training device. The term "dumbbell" by the English "dumb (dumb)" and "bell (bell)" component, because the original design and the bell dumbbell similar, but not sound, so called "dumb" bell. Early dumbbells were usually made of stone or metal below ten pounds and developed into the thirteenth century. The dumbbells evolved into the shape of iron balls mounted on both ends of a short handle.

  Dumbbells are a simple device for strengthening muscle strength training. Its main material is cast iron, and some are covered with a layer of rubber.

Its use is for muscle strength training and muscle compound motion training. Patients with low muscle strength due to exercise paralysis, pain, long-term inactivity, etc., holding dumbbells, can use the weight of kinetic energy dumbbells to resist active movement and train muscle strength.

Dumbbells can train a single muscle; if you increase the weight, you need the coordination of multiple muscles, or you can also train as a muscle compound movement.

An auxiliary device for weight lifting and fitness exercises. There are two types of fixed weight and adjustable weight. 1 fixed weight dumbbell. It is made of cast iron, with iron bars in the middle and solid balls at both ends. 2 adjustable dumbbells . Similar to the reduced barbell, put a round piece of iron with different weights on both ends of the short iron bar, which is about 40 to 45 cm long. It can increase or decrease the weight when lifting weights or fitness exercises. Regular exercise of dumbbells can enhance muscle strength in all parts of the body.

In addition to iron dumbbells, there are wooden or dumbbells made of plastic. During practice, use the percussion sound of wooden dumbbells or plastic dumbbells to cultivate the coordination and rhythm of the practitioner. It is also possible to compose wooden dumbbells into a complete set of gymnastics action performances.

Using dumbbells scientifically can really get a good workout. According to some materials, Schwarzenegger’s bodybuilding muscles were mainly exercised by dumbbells. However, many people do not increase their strength or become fit after exercising with dumbbells. They are often disheartened, dumbbells are shelved, and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If not implemented, the exercise effect will often be disappointing.

T01f3f271048286d9c7.jpg

Practice method

   1. Choose the right weight before practicing dumbbells.

   2 , the purpose of the exercise is to gain muscle, it is best to choose 65% - 85% load dumbbells. For example, if the load that can be lifted is 10 kg each time , you should choose a weight of 6 . 5 kg - 8 . Exercise with 5 kg of dumbbells. During the practice, 5-8 groups per day , each group moves 6-12 times, the movement speed should not be too fast, each group is 2-3 minutes apart . The load is too big or too small, the interval time is too long or too short, and the effect will be bad.

   3, the purpose is to reduce fat exercise, exercise recommendations should be done each 15--25 times or more, each interval control 1--2 minutes. If you feel that this exercise is boring, you can practice with your favorite music, or follow the music to do dumbbell aerobics .

Equipment development

With the improvement of living standards, people pay more and more attention to the health of the body and the beauty of body shape. For this reason, the investment in bodybuilding is also increasing.   The development of China's fitness equipment industry began in the late 1980s . With the success of China's accession to the WTO and Beijing Olympics , it provided favorable conditions and development opportunities for the development of the fitness equipment industry. The fitness team continued to expand into fitness equipment manufacturers . Come to a strong business opportunity. While the Chinese fitness equipment industry is developing rapidly, some problems are becoming more and more obvious. In particular, there is a lack of well-known brands in the international market, and the added value of products is low. At the same time, compared with the international advanced level, many Chinese manufacturers are still in the stage of imitation production, and their product development and technological innovation capabilities are insufficient. In the field of consumption, compared with developed countries such as Europe and the United States, the penetration rate of fitness equipment products in the family and the per capita consumption for fitness are still very low.

Therefore, Chinese fitness equipment industry enterprises must seize the new development situation, increase scientific and technological innovation, and strive to improve product quality and strengthen independent research and development capabilities. Relevant departments should formulate uniform technical safety standards for fitness equipment and strengthen after-sales service. Only in this way can we be in an invincible position under the new situation.

Fitness effect

   1 , long-term practice of dumbbells, you can modify the muscle lines, increase muscle endurance, often do heavy weight dumbbell exercises, can make muscles strong, strong muscle fibers, increase muscle strength.

   2 , can exercise upper limb muscles and waist, abdominal muscles. If you do sit-ups, hold the dumbbells in the back of the neck, you can increase the load of abdominal muscle exercises; hold the dumbbells for lateral flexion or swivel movement, you can exercise the abdominal and external oblique muscles; The shoulders and chest muscles can be exercised by lifting the arms and lifting the sides.

   3 , can exercise the lower limbs muscles. Such as holding a dumbbell, one foot, one foot, and the other.

T0140aa6e695806a8b4.jpg

Fitness misunderstanding

As we all know, dumbbells are a simple and economical exercise equipment , but few people have studied the principles of their fitness. Now public awareness of the role of dumbbell healthy body is still a lot of errors, dumbbell fitness efficacy, far from being fully exploited.

Misunderstanding one

With a dumbbell exercise can increase strength, but also fitness-shaped body

Using dumbbells scientifically can really get a good workout. According to some materials, Schwarzenegger’s bodybuilding muscles were mainly exercised by dumbbells. However, many people do not increase their strength or become fit after exercising with dumbbells. They are often disheartened, dumbbells are shelved, and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If not implemented, the exercise effect is often unsatisfactory.

Before exercise, the first thing we need to be clear about is who is the favorite of strength and bodybuilding. Exercise muscle mainly through two. The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively insignificant, suitable for professional weightlifters; the second way can make the muscle volume increase significantly, but the force increase is relatively small, suitable for bodybuilders or mass fitness By. Usually, fitness enthusiasts regard bodybuilding as their main purpose. When exercising with dumbbells for this purpose, the following rules must be followed.

Choose the right weight of dumbbells before training. Typically need to select the dumbbell 65% -85% of the load, the term load refers to the maximum weight that can be lifted, for example, if each can lift the maximum weight is 10 kg, it is necessary to select a weight of 6.5 to 8.5 kg Dumbbells for exercise. For the average fitness person, having two or three different weights of dumbbells and sticking to exercise is enough. Each exercise is carried out 6-8 groups, each group repeats 8-12 times, the movement speed should not be too fast, each group is 2-3 minutes apart . The load is too large or too small, the interval time is too short or too long, and the effect is not good.

Misunderstanding 2

Dumbbells only practice upper limbs

Some people think that dumbbells can only train the upper body of the body. If you want to exercise comprehensively, you may need some more complicated equipment.

Nowadays, some of the more expensive joint fitness equipment are not only found in the gym , but some even enter the daily family. Although the combined device has unparalleled advantages of other simple devices, it also has the disadvantages of high price, large floor space, inconvenient movement, etc. These defects are just the advantages of dumbbells, and as long as the design and planning are proper, the dumbbell training can be fully obtained. What is the difference between using a similar device and using it?

Exercise the upper limb muscles is a good skill for dumbbells, but dumbbells can also exercise the waist and abdomen muscles. For example, when you sit up and hold the dumbbells in the back of the neck, you can increase the load on the abdominal muscles and improve the exercise effect. When performing the dorsiflexion exercise, you can also use the dumbbell to increase the load on the back muscles to stimulate the growth of the back muscles. Hand-held dumbbells with lateral flexion or swivel movement can exercise the intra-abdominal and external oblique muscles; the straight-arm front lift and side-lifting of the dumbbell can exercise the shoulder and chest muscles; in addition, the dumbbell can also exercise the lower limbs. Muscles, such as hand-held dumbbells, one foot, one foot, and so on.

It is well known that centrifugal force adaptive analysis is required during the astronauts' physical fitness test. The centrifugal force can make the originally small mass object get kinetic energy several times faster than usual, and continue to generate inertia, so the centrifugal force should not be underestimated. . The fitness equipment industry has been groping to apply this instantaneously enhanced kinetic energy to the design of the product.

Under this trend, efforts to develop new space dumbbell kinetic energy (kinetic energy dumbbell) born out. It breaks through the cumbersome feeling of traditional dumbbells and weighs only 0.85kg . It is easier to exercise and combine the functions of wristballs and dumbbells to provide key muscle training and body movement. Compared with the mainstream dumbbell products on the market, the strength space kinetic energy dumbbell has many advantages: the product is imported from Taiwan, has international patents, has won many international awards, and is popular in Europe and America. In addition, the kinetic energy dumbbell is unisex and user. The dumbbells can be added according to the needs, combining aerobic exercise and anaerobic exercise; the dumbbells can be carried around, and the appearance is beautiful and small, which is very popular among women. The simple design that does not occupy space makes the kinetic energy dumbbells more disassembled and equipped for convenient carrying and storage. It is the most simple and convenient innovative sporting goods for busy modern people, allowing people to travel to hotels, travel and be ready to use.

Misunderstanding three

Dumbbells are not suitable for the elderly

There are many fitness enthusiasts in the elderly, but they often choose jogging, radio exercises or Tai Chi , and strength training is rarely asked. Dumbbells are basically not considered. Most people think that when they are older, their strength is reduced, so they are not suitable for strength training. This is not the case. In a sense, because of the decline in power, strength training is needed.

Muscles produce exercise while also helping the body maintain a state of rest. As the age increases, the muscle fibers naturally shrink and the strength decreases. Not only is the movement slow, but the stability is reduced, and the tendons and periosteum are more prone to excessive wear, so the possibility of pain in each joint is greatly increased. Appropriate strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay the foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscle on the stability of each joint to reduce or alleviate Various types of pain. The dumbbells are small and exquisite, and are inexpensive and suitable for the elderly to exercise.

 

 

144 Pins Lip Roller

144 Pins Lip Roller,lip derma roller, lip micro needle roller, lip dermaroller,lip skin roller,lip micro needles roller,lip meso needles roller ,lip derma needling roller, lip derma roller system

144 Pins Lip Roller,lip derma roller, lip micro needle roller, lip dermaroller,lip skin roller,lip micro needles roller,lip meso needles roller

Guangzhou Vantee Electronic Technology Co., Ltd. , https://www.finerroller.com