The brand-new adjustable dumbbell of C83

Product details

Item Number: C83

2. Net weight: 25kg

3. Product size: 435*210*200mm

4. Product material: Cast iron + injection molding

5. Product grade: 2.5-25kg

6. 10-bit wide-area adjustment
The correct way to use dumbbells:

The correct exercise method for dumbbells:

The correct way to exercise with dumbbells should focus on standard movements, gradual progress and balanced body parts. By scientifically planning training movements, loads and frequencies, one can not only enhance strength and muscle mass, but also reduce the risk of injury. The following are the specific methods and precautions:

First, standard movements are the core

Grip and Posture 1

When grasping the dumbbell, keep your wrist neutral (without turning inward or outward), and keep your palm close to the handle.

For standing movements (such as squats), tighten your core and keep your feet shoulder-width apart. Lie down exercises (such as bench press) to ensure that the shoulder blades sink and the waist naturally fits the training stool.

Action Trajectory and Control 2

Avoid inertial compensation: For instance, when doing dumbbell curls, keep the upper arm stationary and complete the movement solely by bending and extending the elbow joint.

Complete range of motion: For dumbbell rowing, pull the dumbbells to the side of your waist and feel the compression in your back.

Rhythm and Breathing 3

Exhale during the force application stage (concentric contraction), and inhale during the reduction stage (eccentric contraction). For example, when lifting a dumbbell, exhale to push up and inhale to lower slowly.

Control the speed: During the centrifugation stage (lowering the dumbbells), it is recommended to use 2 to 3 seconds to avoid joint pressure caused by rapid descent.

Second, the training plan needs to be scientific

Partial position training 1

Pectoral muscles: dumbbell bench press, bird press; Back: Single-arm rowing, deadlift; Shoulder: Push, lateral raise; Arm: Bend and raise, bend and extend the arm behind the neck; Legs: Squats, lunges.

For each training session, select 1 to 2 parts, perform 3 to 4 sets for each movement, and do 8 to 12 repetitions (for muscle building) or 15 to 20 repetitions (for body shaping) in each set.

Gradually increase the load by 2.

When a certain weight can be used to complete 12 standard repetitions, increase the weight by 5% to 10%.

Beginners are advised to start with light weights (such as 2-5kg) and focus on learning movement patterns.

Frequency and Recovery 3

The same muscle group should be trained no more than twice a week, with an interval of at least 48 hours.

It takes 72 hours for large muscle groups (such as the legs and back) to recover, and 48 hours for small muscle groups (such as the arms).

Iii. Safety and Common Mistakes

Key points to avoid injury:

Dynamic warm-up before training (such as joint movement and bare-handed simulation movements), and static stretching of the target muscle group after training.

Ensure that the training environment is stable, the ground is anti-slip, and the dumbbell plates are locked.

Common error correction:

Body swaying: Reduce weight and keep the trunk stable; When doing lateral raises, avoid shrugging your shoulders.

Joint hyperextension: When the arm movement (such as a push) approaches full extension, slightly bend the elbow to avoid locking the joint.

If it is impossible to complete the movement in a standard way, the weight should be reduced or the number of repetitions should be decreased.

Body signal recognition

Muscle soreness is a normal phenomenon, but joint tingling and persistent numbness should be stopped immediately and the movement checked.

Through the above methods, dumbbell training can effectively enhance physical functions. The key lies in long-term persistence and detail optimization, rather than pursuing short-term effects. It is recommended to practice under the guidance of a coach in the initial stage, gradually master the movement patterns, and then train independently.#Wholesale price of dumbbells from fitness equipment manufacturers#Dumbbell manufacturer#Fitness equipment manufacturer