Dumbbells make every muscle healthy. If a woman wants to ask me what I eat is good for my health, I will recommend her to do aerobics and do lightweight dumbbell training. Small weight dumbbell training will not produce huge muscle mass, but will help improve women's endurance quality. Because men are looking for strength. With strength, what women need more is endurance.
If you want to use a tool well, you must first know how to use it correctly, otherwise it will not only fail to achieve your purpose, but may even be dangerous. For women, although they don't need to use a lot of weight when exercising, they still need to master the basic methods of using dumbbells. Among them, mastering the grip and posture is the basic requirement for using dumbbells. Simply put, the method of holding dumbbells refers to the method of picking up dumbbells by hand and exercising. The purpose of adjusting the grip is to complete the action safely, effectively and comfortably. Achieve the purpose of exercise from the face.
Usually holding the racket is the most basic and commonly used method in dumbbell practice. This method is the same as we usually hold a stick. The dumbbell rod passes through our palms, and the thumb and four other fingers are located on both sides of the rod. Put your thumb on the other four fingers, and pull the dumbbell with your five fingers at the same time. In some exercises, you can adjust the placement of your fingers to make the movements more smooth and effective. Mastering this method is generally suitable for heavier dumbbells, which can ensure that dumbbells do not fall off. The fingers are placed as usual, except that the thumb is placed under the other four fingers. This way is very different from the habits in life. Besides, there is not much room for hands to move, and many people will not adapt. So the probability of use is not much. One-sided grip also has a grip method, that is, all five fingers are held on the-side of the dumbbell, which is easy to slide down and is not recommended for women.
After the dumbbell exercise, a few simple dumbbell presses can also achieve the effect of stretching finishing, which can slowly cool the body, slow down the closing speed of pores, and let more toxins be excreted through sweat.
Head-to-toe exercise plan The following are dumbbell exercises commonly used by women, aiming at different parts of the body. Everyone can practice alternately and improve their physical fitness in many ways. It is almost impossible to complete all the movements in one exercise class, so the advice for women is: exercise 4-5 parts at a time, and then combine with 1-2 combined training (exercise two or more body parts and participate in more muscles). Strength training depends on long-term persistence, not how much you have accomplished at one time.
The exercise methods provided here are relatively simple, both at home and in the office. Of course, if you can go to a professional gym and practice under the guidance of a coach, the effect will be better. In addition, dumbbells can also be replaced by other items such as mineral water bottles, and the weight can be adjusted appropriately before making.
Women's dumb bell exercises have different exercise methods according to different parts of the body, and each part has several different exercise methods, which can be alternately combined in the exercise process to achieve the goal of being healthy from head to toe.