Precautions for Dumbbell Exercise
There are many benefits of dumbbell exercise, but in order to ensure safety and improve the effect, there are also many things to pay attention to during exercise.
1. The weight of the dumbbell should be appropriate.
Generally speaking, trainers who are new to dumbbells should use lighter dumbbells first, and then gradually increase the weight of the dumbbells after adapting to the current weight. In addition, trainers need to be equipped with several pairs of dumbbells of different weights. Larger weights can be used to develop muscle strength, and smaller weights can be used to develop muscle endurance.
2. The movement speed should not be too fast.
Dumbbell exercise is a weight-bearing exercise that puts pressure on muscles and joints. If the movement speed is too fast, it is easy to cause muscle strain or joint injury, and in severe cases, it can also cause muscle tearing.
3. Try to do the movement accurately.
When the joints move within the normal range of motion, they can stimulate the target muscles to a greater extent and improve the training effect. If the movement deviation is large, it is easy to activate non-target muscles too much and produce compensation. At the same time, non-standard movements may cause abnormal joint stress and cause joint injury.
4. Warm up before training.
Warming up can increase body temperature, reduce muscle viscosity, enter an elastic state of movement, speed up blood flow, improve joint lubrication, improve movement state, lay a good foundation for later training, and reduce sports injuries.
5. Don't forget to stretch after training.
Stretching after training helps eliminate muscle fatigue, quickly discharge metabolic waste such as lactic acid produced during exercise, and reduce muscle soreness.
