The Misconceptions about Exercise and Fitness
A great many people hold wrong ideas about exercise and fitness. Influenced by those around them, they believe that controlling diet by eating as little as possible or doing a bit of exercise can lead to a good figure. However, when we say “eat less”, it doesn’t mean not eating at all. Instead, it’s about achieving a balanced nutrition and eating to about seven – or eight – tenths full on the basis of a reasonable mix. Moreover, even with a reasonable diet, it only helps with weight control. Controlling weight just makes one slim down, but it can’t help in building a great body, as a good physique requires practice.
The Role of Strength Training and Its Misconceptions
Among various exercise methods, strength training can play a role in body – shaping. Cardio exercises like running and swimming are similar to diet control in that they can only help with weight control and thinning, but not in body – shaping. So, once fat loss starts or during the process, strength training should be carried out simultaneously.
There are some misunderstandings about strength training. Some people think that it must be done in a professional place with large and complex equipment, and that the load must be extremely heavy. In fact, if one has high – level requirements for body shape, going to the gym and using such equipment may be necessary. But everyone has different workout goals. For simple body – shaping or those who are just starting out, it’s not essential.
Dumbbell Training: An Easy and Convenient Option
If our goal is just simple muscle – building and body – shaping, we don’t need a lot of systematic exercise time or a professional gym. We can exercise at home after work or before going to bed. We can even do it with bare hands, but having a pair of dumbbells is better. Exercise opportunities are everywhere, and it all depends on whether we are really determined to do it. If so, we should take action, make a plan, prepare the dumbbells, and start exercising at home.
Four Dumbbell Exercises for Body – shaping
Exercise 1: Flat Dumbbell Bench Press: Hold the dumbbells in both hands, place your feet on the ground at your sides, keep your upper body close to the seat, and tighten your abdominals so that your lower arms are perpendicular to each other. Push the dumbbells upwards with your chest until your arms are straight. Pause and then slowly let your arms drop down to the vertical floor, repeating 15 times.
Movement 2: Double Arm Dumbbell Row: Stand with your feet slightly apart, bend your body forward less than 90 degrees, hold a dumbbell in each hand, let your arms hang down naturally and vertically, slightly bend your elbows, lift your arms upwards to move the dumbbells, pause, then slowly lower your arms back to the vertical state. Keep your legs slightly bent at the knees and perform 15 times.
Movement three: Dumbbell Push – ups: This can be done either sitting or standing. Sit upright on the seat with your legs bent, bend your arms so that the dumbbells are around your ears. Push the dumbbell upwards until the arms are straight overhead and the whole arm is perpendicular to the floor, then slowly control the dumbbell downwards until the small arm is perpendicular to the floor again with the dumbbell near the ear, repeating 15 times.
Movement 4: Goblet Squat: Keep your feet apart at a distance greater than your hips, stand with your knees slightly bent, keep your body straight, hold a dumbbell in front of your chest with both hands, straighten your back, tighten your abdomen, and move down until your thighs are parallel to the ground. Stop and then slowly move your body upwards, keeping your legs straight, repeating 15 times.
When building muscle, choose a heavier weight; when shaping, choose a lighter one, but always make the movements standard. Pay attention to the development of your muscles. Exercise and fitness are long – term undertakings, and persistence is the key to success. Dumbbell training is indeed easy and convenient, allowing us to get in shape at home without being restricted by location.
