Among the exercise equipment, tension ropes and dumbbells are both good ones. I believe some people know about them. Of course, tension ropes and dumbbells also have many uses, but many people don’t know that tension ropes and dumbbells have many uses. Of course, someone still knows which one is better, ropes or dumbbells. So, which one is better, tension ropes or dumbbells? Let’s take a look below!
Which one is better, tension rope or dumbbell
Which is better, tension ropes or dumbbells? Most fitness coaches may not be able to tell you the exact answer, because there is no answer to this question. When we carry out daily training, we must choose fitness equipment and training movements that suit us according to the parts we train and the purpose of training. If you want to train arm muscles or perform strength training, then dumbbells can bring better training effects than tension ropes. If you want to do rehabilitation training or body shaping training. Then, tension ropes are your best choice. Therefore, there is no good or bad fitness equipment. The one that is most suitable for us is the best.
Tension rope training movements
1. Standing shoulder press
Simultaneous press: step on the rope under your feet, stand with your feet front and back, hold the handles on your shoulders with both hands, palms forward, lift your chest, inhale and exhale while raising your hands up until your arms are straight, but keep your elbow joints Slightly bent. Inhale to return to starting position. If you want to make it more difficult, stand parallel with your feet on the rope. In this way, the tension of the tension rope is enhanced.
Alternate press: Stand in the ready position for shoulder press, and complete the action with one hand alternately.
2. Front raise
Stand with your feet parallel, step on the rope, hold the handles on both sides of your body, raise your head and chest. Inhale, when exhaling, lift both arms forward at the same time until they are level with the ground, and inhale to return.
3. Upright rowing
Stand with your feet parallel, step on both ends of the rope under your feet, grab the middle of the tension rope with both hands, the distance between the two hands is about 20 cm, raise your chest and raise your head, inhale, exhale and lift the tension rope upward to your chin. Inhale and return downward, paying attention to the whole process. Keep your hands close to the body and feel that the force is exerted by lifting the elbow joints.
Dumbbell training movements
1. Bend over and row with arms
This action mainly exercises the latissimus dorsi muscles. Lean over and slightly bend your knees, holding a dumbbell in each hand (palms facing each other or pointing upward), hanging down in front of the body, and use the contraction force of the latissimus dorsi to lift the dumbbell to the height of the elbow and shoulder or slightly higher than the shoulder.position, (chest raised, shoulders expanded back), pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbells to slowly return. Your back must be straight, lean your body forward as much as possible and be parallel to the ground, use the strength of your latissimus dorsi to lift the dumbbell, raise your chest and retract your shoulders when it reaches the top. It is recommended to do 4-5 groups each time, with 8-12 reps in each group. The weight of the first group should be slightly lighter, and the weight of the subsequent groups should be controlled around the 12th rep, and rest for about a minute between groups. Inhale as you lift up, exhale as you lower.
2. Lean over and row with one arm
This action mainly exercises the outer side and lower back of the back. Hold a dumbbell in one hand with the palm facing inward, and support a fixed object at the same position as the knee on the same side with the other hand to stabilize the body. (Shoulders should be flat,) Fully contract the back muscles, lift the dumbbells to the waist, pause for a moment, then fully stretch the back muscles, and slowly restore control. When done, switch to the other side. It is recommended to do 4-5 groups each time, with 8-12 reps in each group. The weight of the first group should be slightly lighter, and the weight of the subsequent groups should be controlled around the 12th rep, and rest for about a minute between groups. Inhale as you lift up, exhale as you lower.
3. Straight-leg deadlift
This is a waist training exercise. This action mainly exercises the lower back, gluteus maximus, and biceps femoris. Hold a dumbbell in each hand and hang it in advance. Stand with your feet naturally open, shoulder width apart, and straight legs. Keep your back straight and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract and the upper body is restored with force. It is recommended to do 4-5 groups each time, 8-12 times each. The weight of the first group is slightly lighter, and the weight of the subsequent groups is controlled around the 12th failure. Rest for about a minute between sets.