[Dumbbell Fitness] Dumbbell Fitness Precautions Dumbbell Fitness Requirements
The movement must be standard
in When exercising, non-standard movements can easily cause joint damage. This is because when using dumbbells, the pressure on the joints is very large, and the movement is slightly deviated, which will cause joint sprains and small muscle groups. The muscle fibers are pulled. injury, etc.
The weight must be appropriate
Don’t be overweight. Overweight dumbbells will easily strain your muscles, but will not achieve the effect of training; Light, too light dumbbells simply don’t achieve the purpose of building a figure. The increase in strength should not be rushed, but should be gradual.
The frequency of each exercise should be relatively fixed, 2~3 times higher than the fixed value each time, after a period of time you will find that you can easily lift this weight, then you need to replace the weight. A little dumbbell.
Breathing must be reasonable
The breathing rhythm should be coordinated during strength training to ensure sufficient oxygen supply in the body, thereby ensuring the quality of the movement. There are some special If you perform exercises like dumbbell crunches, you should adjust your breathing pattern accordingly: exhale when you sit up and inhale when you lie down. Everyone has to find their own breathing method according to their own situation.
Warm-up is a must
When doing dumbbell exercise, you should choose a well-ventilated environment, and try to avoid turbid air, cold or hot temperatures. practice in the environment. Before exercising, do warm-up activities carefully; after exercising, be sure to do relaxation exercises.
Exercise must be in moderation
Some people blindly pursue the amount of exercise, resulting in excessive exercise. They should pay attention to adjustment and rest. In addition, there are some Doctors have clearly indicated that people who are temporarily unable to perform weight training due to physical discomfort should not train.
Must be in a good mood
Keeping a good mood during training can often do more with less. Good mood, abundant spirit, can always bring unexpected results.
