Dumbbell training has become a popular choice for fitness enthusiasts due to its convenience, efficiency, and diversity. Mastering some basic dumbbell movements and understanding the guidelines for safe use of dumbbells are crucial. This article will introduce several basic dumbbell movements and provide some safety training suggestions.
Basic actions
1.Dumbbell curly belly
Dumbbell curling is an effective abdominal exercise technique that involves lying flat on a cushion, bending knees, and holding dumbbells with both hands above the chest. Tighten the abdominal muscles, lift the shoulders and upper back off the ground, lower back against the ground, lift to the highest point with a slight pause, then slowly lower the upper body back to the starting position, mainly targeting the rectus abdominis muscle, while also involving the oblique abdominal muscles.
2.Dumbbell Shoulder Press
Dumbbell shoulder push is an efficient shoulder exercise that primarily targets the middle bundle of the deltoid muscle, as well as the anterior bundle and triceps brachii. By using the correct posture and movement techniques, shoulder circumference and strength can be effectively increased, while training in a sitting position can more stably avoid borrowing from the lower limbs and trunk, allowing for better exercise of the deltoids.
3.Dumbbell Squat
Dumbbell squat is a routine squat that primarily targets the thigh and hip muscles. First, stand with your feet shoulder width apart, with dumbbells placed on your shoulders or held by your side. Keep your back upright, squat down until your thighs are parallel to the ground, and then return to the standing position with force.
4.Dumbbell Bow Rowing
This is mainly used to exercise back muscles, such as the latissimus dorsi and trapezius muscles. When bending down and keeping the back straight, hold the dumbbells with both hands and hang them naturally. Pull the dumbbells towards both sides of the chest, move the elbows back, and keep the spine neutral while keeping close to the body to avoid excessive bending of the waist.
Safety Guide
Choose the appropriate weight: Start with a light weight and gradually increase to ensure the accuracy of the movement.
Warming up: Proper warm-up before exercise can increase muscle temperature and flexibility, reducing the risk of injury.
Correct posture: Learning and maintaining the correct posture is key to preventing injury.
Control movement speed: Avoid using inertia for actions and ensure that each action is carried out in a controlled manner, especially during the descent phase.
Rest and recovery: Giving the body enough time to rest and recover is very important, which helps to avoid overtraining and injury.
By combining the rotation of dumbbell exercises, you can improve your weight loss goals and take a break from all aerobic activities, adding diversity to your exercise. At the same time, pay attention to setting a realistic fitness goal and selecting the appropriate weight to prevent injury.
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