If you want to keep fit, you don't want to go to the gym, but even the expert of freehand training knows that if you want to train a fit body, the necessary fitness equipment is indispensable.
And if you just want to make yourself stronger instead of exploding muscles, using dumbbells to strengthen your strength training is a very cost-effective choice.
Using dumbbells to exercise requires different exercises to activate the muscles in different parts of the body, such as squatting, raising the knees and turning around, which exercises the gluteus maximus, hamstrings, quadriceps and abdominal muscles; while raising the upper arm of the heel You can exercise calves, abdominal muscles and biceps...
However, in addition to using dumbbells for training, we should also pay attention to the protection and rest of our body, especially when novices use dumbbells for fitness, there are several points that must be paid attention to:
1. Practice from large muscle groups
Novices are advised to pay more attention to the development of large muscle groups, such as chest, back, buttocks and legs. As the foundation of muscles and strength, large muscle groups can not only improve your various sports capabilities, but also protect the body.
2. Give the muscles enough rest
Do not train each part more than once a week, which is often overlooked by novices, thinking that the more parts you practice, the better. In fact, muscles break down muscle fibers through exercise, and repair muscles during the rest period. Under the condition of supplementing sufficient protein, they will recover in excess to achieve the purpose of muscle growth.
3. Choose the right weight
The strength of each person is different, so the weight can not be unified. In fitness, RM is generally used to express weight. For example, 8RM means the weight of doing the same action at most 8 times in a row.
In strength training, the heavy weight below 6RM mainly stimulates the growth of muscle strength; 6-12RM mainly stimulates the growth of muscle latitude; the light weight above 12RM mainly stimulates the endurance of the muscles. To
Therefore, we choose a weight of 8-12RM for exercise during muscle gain training.
4. Warm up
Warming up for strength training is very important, especially weight training, which can prevent you from the risk of injury at more than 95%. Many novices experience joint pain during strength training due to insufficient warming up.
5. Training plan
Don't practice aimlessly. Arrange reasonable training according to a scientific training plan, which can make your fitness effect twice the result with half the effort.

Posted by: China Hand Grip Factory at 12:57 AM | No Comments | Add Comment
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