In our modern and fashionable era, there are many ways to keep your body healthy and fit. There is no denying that everyone should look beautiful and gorgeous. Among the many ways to exercise there is an exercise with dumbbells, popular for the development of muscles. In fact, there are many more types of exercises that can be a good way to develop a good body shape in a healthy way.
The exercise "Dumbbells" means exercise with the use of dumbbells. Based on the American dictionary Merriam-Webster, a dumbbell is a short neck with a load at each end, dumbbells are usually used in pairs for exercises. This item is most often used in exercises aimed at developing the muscles of the body, such as bicep flexions of the arms, raising the arms to the level of the shoulders or wiring. And there are several different types and ways of exercising with the use of a dumbbell for each person or a fitness trainer who has his own goals and benefits.
There are some benefits of dumbbell exercises based on data from the American Sports Council. It is mentioned that the use of dumbbells for the whole body, as well as multi-dimensional movements, can lead to different results in terms of strength, and suggests many benefits for the health of the body, especially for cardiorespiratory endurance and elasticity.
For greater clarity, below we show the health benefits of exercising with dumbbells:
1. Lead to muscle growth
Using a dumbbell as an exercise tool means that we lift an object using our hand. Dumbbell weight affects how a muscle works. When the dumbbell rises, with the help of it, the muscles of the arms are trained, which helps them develop better. In fact, dumbbells provide two types of excess load that lead to muscle growth, namely mechanical and metabolic.
Muscle contractions, which are the result of mechanical overload, stimulate the recovery process and increase muscle size. Metabolic overload is when the working muscle is subjected to fatigue loads, which leads to the adaptation of muscle cells to store more glycogen, which increases the size of the muscles.
2. Cardiovascular Health
Exercising with dumbbells also leads to an improvement in the state of the cardiovascular system. The use of dumbbells leads to an increase in heart rate, which helps to improve the cardiovascular system. Even beginners can improve heart endurance by using a lighter weight for more than 30 minutes in one set. A stable heart rate will lead to a healthy cardiovascular system.
3. Weight loss
Calories can be burned with dumbbells under aerobic exercise. This type of aerobic exercise for burning calories also reduces the risk of cardiovascular diseases, stroke, and high blood pressure. It is also an easy way to lose weight because there is no difficulty in finding dumbbells in every gym or fitness center.
4. Increased muscle utilization levels
There are many health benefits of exercising with dumbbells. Exercises with dumbbells create both inter- and intramuscular coordination, which leads to an increase in muscle utilization levels. This means that doing dumbbell exercises also improves the ability of the muscles to coordinate motor functions and movements in the joint (the ability of a muscle to work and move at the same time).
Use lighter weight dumbbells for multifaceted or multi-purpose movement to improve coordination between parts of the body, although using heavier dumbbells can increase the amount of muscle fiber involved for a particular muscle.
5. Muscular endurance
This is useful for athletes. They can use dumbbells to improve muscular endurance or the ability to use muscles over time, for example, when playing badminton, volleyball or tennis. The use of dumbbells allows us to develop muscle strength to train harder and over time.
6. Benefits for the muscle tissue component
The use of dumbbells is beneficial for the contractile elements and the elastic component of muscle tissue. The contractile element is a specific actin-myosin muscle protein responsible for sliding each other to create concentric contractions or to control eccentric elongation. And the elastic component is the fascia and connective tissue, which connects each individual muscle fiber and fiber groups with each other.
Traditional exercises with heavy dumbbells can increase the production capacity of the contractile element, while multiple movements with lighter dumbbells can increase the strength of the elastic component.
7. Maintain healthy bones
Exercising with weighting helps increase bone density and reduce the risk of fractures. Dumbbells are ideal for improving bone health because they can be used while sitting or lying down and choose different weights that are easy to lift and manage based on personal needs.
Precautions when using dumbbells for exercise
There are some basic benefits of using dumbbells for exercise, but there are also a few things to consider when using them:
Warm up
Warming up before exercise is mandatory. This will prevent injury during class. Heating muscles for light cardio exercises, such as slow jogging or a lively walk for ten to fifteen minutes, will reduce the risk of injury, increasing blood flow to the muscles so that the muscle works better.
Before starting training with dumbbells, stretch a little after a short warm-up. This will not only reduce the risk of any possible injury but also improve blood flow throughout the body, improving joint lubrication.
Using lightweight dumbbells first
The first thing to do before starting an exercise with dumbbells is to start with a lighter weight and lift it with at least ten more repetitions. When you become more skilled, you can increase the weight. If you suddenly lift a heavy weight without any experience, it can cause muscle tension and stretch.
Maintain proper posture
Be sure to maintain correct posture using dumbbells. Be sure to learn the right way to exercise with dumbbells. Do not hunch, doing the exercise, keep the spine straight and upright and do not slouch shoulders. Avoid injury and maintain good posture using dumbbells for exercise.
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