Dumbbells are common fitness equipment in gyms. Studies have shown that long-term use of dumbbells for exercise can modify muscle lines and increase muscle tolerance. So what are the specific benefits of long-term use of dumbbells for exercise? Follow the fitness guide editor to have a look.
The benefits of long-term use of dumbbells
1. Can exercise lower limb muscles. Such as holding dumbbells to squat up with one foot, squat with two feet and jump.
2. Long-term adherence to dumbbell exercises can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength.
3. Regular use of dumbbells to exercise the body has many benefits, not only can exercise the upper limb muscles, waist and abdominal muscles, but also make the body stronger and stronger. For example, when doing sit-ups, holding dumbbells with both hands at the back of the neck can increase the load of abdominal muscle adjustable dumbell exercises; holding dumbbells for lateral bending or turning exercises can exercise internal and external oblique muscles; holding dumbbells straight The shoulder and chest muscles can be exercised by raising the arm forward and laterally.
Dumbbell exercise method
1. Basic dumbbell exercise method
Progressive Overload Rule, Multiple Practice Rule, Unpredictable Rule, Isolated Exercise Rule.
2.intermediate dumbbell exercise method
Priority training rule, pyramid rule, division practice rule, massive congestion rule, super group rule, compound group rule, comprehensive practice rule, periodic rule, static tension rule.
3.advanced dumbbell exercise method
“deception” rule, triple combination rule, giant combination rule, pre-fatigue rule, rest-rest rule, peak contraction rule.