Is it okay to run with dumbbells? What are the benefits and disadvantages of running with dumbbells?

Anyone who has been to the gym may know that it is better to get a pair of dumbbells when running, so what's going on?

　　This exercise method is actually the "weight-bearing exercise method", which can better exercise cardiopulmonary function and strengthen muscle strength, and is a good way to lose weight. Weight-bearing exercise can effectively stimulate bones, increase bone density, and prevent osteoporosis.

　　The benefits of dumbbells when running:

　　When holding dumbbells with both hands, while exercising the muscle strength of the lower limbs, the upper body is also exercised. The weight of loads and loads is different, and the calories consumed are also different. If you walk fast at a speed of 6 kilometers per hour for 1 hour, the calories consumed are 400 calories. If you hold two dumbbells weighing 1 pound each, you can consume about 10% more calories. The larger the weight, the more calories you consume. .

　　When exercising, you should not just increase the load, because while the load increases, the possibility of elbow and shoulder injury also increases accordingly. It is recommended to start with the lightest dumbbells and gradually increase the weight of the dumbbells. When exercising with dumbbells, you should pay attention to the correct posture and do not swing the dumbbells significantly. Do not always repeat an action, otherwise it is easy to injure the wrist, elbow, shoulder and other parts.

　　When holding dumbbells in your hand, you should start at the slowest speed to gradually adapt to the additional weight.

　　If holding dumbbells in your hand is not suitable for you, you can carry a backpack and put a few bottles of water or books in it, which can also achieve the effect of increasing the running load.

　(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

　　3 forearm muscle training methods, to achieve the Wolverine's steel-like arms

　　Detailed explanation of the correct posture and key points of downward diagonal dumbbell bench press

　　Duits of running with dumbbells

The disadvantages of running with dumbbells:

　　Sustaining dumbbells is a good way to exercise arm strength and explosive power. You can only choose to run at a small distance. You cannot run for too long and distance.

　　　Sustaining dumbbells in your hand will cause unnatural arm swing and lead to steps There is a big difference between running without weight.

　　The running posture is not standard, and some parts of the body may experience pathological pain in the long run.

　　If you run for about half an hour with a dumbbell, the arms and shoulder joints will bear a continuous cycle of load, which can easily cause local tissue strain.

　　Suggestions:

　　　Choose a weight-bearing sandbag. You can tie a sandbag for weight-bearing legs, or wear it on your wrist or ankle. A bigger one can be worn on the calf or even on your chest.

　　　If you feel the weight is small, you should exercise for a long time if you don’t continue to increase it.

　　(Note: Follow the WeChat public platform of the fitness bar, search for subscription account "Fitness Bar Network" or "Click to scan and follow"

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