Many trainers who have just started to exercise tend to be obsessed with chest and abdominal muscle exercises. However, in the eyes of some fitness veterans, the areas that are easily overlooked are precisely the areas that challenge their own level, such as arm strength. In the upper body strength system, arm strength training has never been taken seriously. In fact, when the arms are strong, they can play a very good supporting role in other sports. Then, it is not difficult to practice arm muscle strength. Doing curls with dumbbells is very effective. Today we will take a look at the level of dumbbell curling 20kg.
1. Correct movements of dumbbell curl
When doing curls with dumbbells, you can do them in a standing or sitting position, depending on your personal habits. It should be noted that when sitting, it is necessary to ensure the stability of the upper body. The orientation of the palms is key, and the correct orientation is inward. After that, hold a dumbbell in each hand. After adjusting your breathing, lift the dumbbell slowly and feel the tension in the muscles. When you reach the most tense point, pause for a short time, then slowly lower it, and repeat the exercise.
2. The heavier the dumbbell curl, the better
To make arm muscles stronger, weight-bearing training is necessary, especially heavy-weight training, which can see results in a short period of time. If you can reach 20kg when doing dumbbell curls, it shows that the trainer's physical fitness is very good. When we choose weight, it is not that heavier is better, but we must make a choice based on our own reality. The maximum load that each person's arms can bear is different, that is, the maximum weight that can be lifted. You should choose a dumbbell with a load of 65% to 85%. Otherwise, it will easily cause joint damage and the consequences will be disastrous.
3. Precautions for dumbbell curls
When doing dumbbell curls, you may not be able to use too much weight at the beginning. This does not matter. After a period of practice, you can slowly increase the weight step by step. Even repeated exercises with a small weight can have a good shaping effect. The key lies in consistent exercise.