2. Intermediate dumbbell exercise method: priority training rule, pyramid rule, segmentation exercise rule, large-scale congestion rule, super group rule, compound group rule, comprehensive exercise rule, circulation rule and static tension rule.
3. Advanced dumbbell exercise method: "deception" rule, triple rule, giant combination rule, early fatigue rule, rest stop rule and peak contraction rule.
Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.
Extended data:
1. Thin people are suitable for dumbbell exercises with heavy weight and few times. Generally, each group of movements is 8- 12RM, which has the best effect.
2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM.
3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30RM.
RM: rm stands for relative weight, and 8rm refers to the weight that you can finish at most 8 times in a row, or the maximum weight that you can finish 8 times in a row. The premise is the code of conduct, don't use the topic to play.
Generally speaking, the maximum strength growth is exercised with the weight of 1-5rm, the weight of muscle gain is 6- 12rm, and the weight of fat loss is 15-20rm, and each group is exhausted.