Home fitness dumbbell exercises

When we ordinary people practice dumbbells at home, we really don’t need to search dozens of pages of tutorials and collect more than a dozen sets of movements. As long as you have a pair of adjustable dumbbells, pump them for 30 minutes every day, and give priority to the four compound movements of dumbbell Romanian deadlift, dumbbell bench press, dumbbell press, and dumbbell lunge. It can cover more than 85% of the muscle groups of the body. Whether it is for novices to gain muscle, office workers to maintain physical fitness, or to restore strength after childbirth, it can be used, and it is very cost-effective.

When I first started practicing at home, I followed the "Perfect Weekly Dumbbell Plan" on the Internet and made up seven or eight movements, including dumbbell flyes, neck arm flexion and extension, and hammer curls. After practicing for half a month, my shoulders were so sore that I couldn't lift them, and my arm latitude did not increase by half a millimeter. Later, I went to eat with a friend who is a rehabilitation teacher on the provincial team and found out that we ordinary enthusiasts have no need to compete, and there is no need to do so many isolation movements. Compound movements can mobilize multiple muscle groups at the same time, saving time and not easily causing injuries.

Let’s talk about the Romanian deadlift, which everyone is most likely to struggle with. Many people argue about the standard amount of kneeling. The powerlifting school requires locking the knee joint as much as possible, and relying on hip folding to find the stretching feeling of the hamstring muscles throughout the process. The muscle building efficiency is indeed higher ； The fitness and rehabilitation school recommends that novices slightly bend their knees 15-30 degrees, which can relieve a lot of pressure on the waist. Both statements are supported by experimental data. There is really no need to argue about right or wrong. If your waist is a bit stiff when you get up in the morning, or you have lumbar muscle strain, just bend your knees more. If you can feel the pain in your posterior chain from butt to calf, you are practicing correctly. I usually deadlift with my knees slightly bent. Last time I tried a knee lock, and the next day my hamstrings were sore for three days. The effect was good, but my waist was really tight. There is no need for novices to suffer this.

Let’s talk about the dumbbell bench press. Don’t be deterred by the statement that “you must have a professional bench press.” The small bench I rented before couldn’t hold fitness equipment, so I stacked two cardboard boxes containing monitors and wrapped two circles of yoga mats around the outside. Whether or not bench presses should touch the chest is also an old controversial topic. The bodybuilding circle requires that the dumbbells be lowered to the lowest point and touch the side of the chest. The best muscle-building effect is to reach the full range. ； Rehabilitation circles recommend that novices who have been sitting for a long time stop when their upper arms are parallel to the ground to avoid shoulder impact. I had to touch my breasts when I was holding my breasts seriously, and my shoulders hurt for a week after practicing. Later, I changed the placement point, and the soreness and swelling in my chest muscles became more obvious.

I usually do the dumbbell press while standing, which can train my core at the same time. If you have a bad waist, you can do it sitting or even leaning against the wall. You don’t have to pursue a standing posture to look professional. I made a common novice mistake before. I couldn't help but shrug my shoulders when I pushed. After a week of training, my trapezius muscles were almost higher than my deltoid muscles, which made me look bulky when I wore clothes. Later, I changed a little habit: before pushing, I lowered my shoulders as if I were tucking my shoulders into my trouser pockets. When I pushed up, I couldn't help but shrug my shoulders. The soreness of my deltoid muscles immediately increased, and the effect was very fast.

Dumbbell lunges are my favorite these days. They don’t take up any space at all, and I can catch up on dramas at the same time. I usually hold two dumbbells and walk back and forth in the living room while watching a drama after dinner. I walk three times during a 40-minute episode. My butt is so sore the next day that I don’t want to sit on the bench. It’s much more efficient than practicing ten sets of glute bridges alone. There has been debate for many years about whether the knees can go over the toes when walking in a lunge. To be honest, as long as your ankles have enough mobility, it is no problem for the knees to go over the toes. If you have an old knee injury, take a longer step and put your weight on the back heel. Don't let the knees push forward. If you stick to the standard, it will easily hurt the knees.

If you have additional needs, for example, if you want to train your arm lines to look good in short sleeves, just add two sets of curls and back-of-neck arm extensions after these four movements. If you want to improve your shoulder slip, add two sets of lateral raises. There is no need to copy other people's plans. I have a colleague who works in design. When he is fishing at work, he usually sits at his work station and does lateral raises with a 1kg dumbbell. His shoulder posture has improved a lot in three months. Regardless of whether the movement is "professional enough", any movement that can be persisted is a good movement.

Oh, by the way, I would like to remind everyone not to be greedy for weight at the beginning. Last time I used a 20kg dumbbell to do deadlifts, and I lay down for three days with my waist bent. Don't do it on an empty stomach. I used to do bench press on an empty stomach on weekend mornings. When my vision went dark, I almost hit the dumbbell on my face. I ate a small banana to wait for two minutes before practicing again. It was very stable.