Fitness is divided into fitness without equipment and fitness with equipment. Fitness equipment includes large-scale fitness equipment and equipment for home use. Due to the limitations of where most people live, small home fitness equipment is more popular. Dumbbells are fitness equipment that many people often use. So do you know the advantages and disadvantages of lifting dumbbells? Let’s go take a look below!
Benefits of lifting dumbbells
1. Exercise muscles
Persisting in practicing dumbbells for a long time can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength. It can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly at the back of the neck with both hands, which can increase the load of abdominal muscle exercises; holding dumbbells in hand and doing side flexion or turning exercises can exercise the internal and external oblique muscles; Arm raises, lateral raises, etc. can exercise shoulder and chest muscles. Can exercise lower limb muscles. Such as holding a dumbbell and squatting with one foot, squatting and jumping with both feet, etc.
2. The heart is healthier
Resistance training such as lifting dumbbells can increase blood flow in the limbs and protect cardiovascular health. The exercise of lifting dumbbells can also play a certain role in consuming fat and glucose. It has a relatively good effect on weight loss and preventing coronary heart disease and diabetes.
3. Increase body softness
Research has found that if you lift dumbbells three times a week for 16 weeks, the flexibility of your hips and shoulders will be significantly improved, your seated forward bend performance will increase by 11%, and your body balance will also become better. .
Disadvantages of lifting dumbbells
Strained muscle
Dumbbells are a good piece of equipment for exercise. If we talk about the disadvantages, the key lies in the fact that the person exercising does not have a good method. Excessive exercise and improper exercise posture can lead to muscle strain or even more serious conditions.