Now people pay more and more attention to exercise, and dumbbells are also a good way to exercise. This article is the correct practice method of dumbbells that I arranged for you, for reference only.

Introduction of the Best Exercise Method of Dumbbell In fact, it only takes nine movements to complete the slimming effect in a short time. Let's take a look at these slimming exercises:

Step 1: First step out the left foot, then hold the dumbbell with both hands and move closer to the left leg, and then change the other foot. Repeat this in groups of 1 min, and do 3 to 5 groups every day.

Step 2: Hold the dumbbell with both hands, then press the upper body down 90 degrees, then stand still, and persist in a group of 1 min for 3 to 5 groups every day.

Step 3: Hold the dumbbell with both hands, then do a downward squat, and then stand up. Do this kind of action 1 min, and do 3 to 5 groups every day.

Step 4: Hold the dumbbell with both hands, then stretch one foot forward and do the precursor action. At the same time, do exercises with both hands and pull them up to shoulder level, and then change the other foot. Repeat this for one minute as a group and stick to 3 to 5 groups every day.

Step 5: Hold the dumbbell with both hands, spread your legs, and then do a half squat exercise. This action lasts 1 minute, and lasts for 3 to 5 groups every day.

Step6: Lie flat on the yoga mat, then hold the dumbbells on both sides of the crotch with both hands and move the waist upward. Repeat exercise 1 min as a group, and stick to 3 to 5 groups every day.

Step 7: Do the same action 1, stick to 1 min as a group, and then stick to 3 to 5 groups every day.

Step 8: Hold the dumbbells with both hands, then put them vertically on both sides and push the legs down in turn. Keep doing exercises for one minute, and then keep doing 3 to 5 groups every day.

Step9: Hold the dumbbell with both hands, then press it from bottom to top, and press one leg down into a semi-arch. Professional sports take 1 min as a group, and then last for 3 to 5 groups every day.

This dumbbell exercise doesn't take much time, but the effect is super obvious. You can see the effect after a while.

Can dumbbells make "muscle girls"

Many women don't like dumbbells, for fear that they will build muscle blocks and affect their appearance. Fitness coach Faith said that this is completely worrying. The hormone promoting muscle growth in men is 10 times that in women. Women don't have that condition unless they undergo intensive training. On the contrary, proper dumbbell training can improve women's basal metabolism and achieve the effect of losing weight without rebounding.

Supermodel cindy crawford is the spokesperson of Dumbbell Exercise Company. Her bodybuilding secret is: small dumbbell+perseverance = devil figure. Dumbbell exercise is an aerobic exercise combined with dumbbells. The dumbbells used are colorful, small and exquisite, each weighing only two or three kilograms.

When doing aerobics, lifting dumbbells can make some simple and repetitive movements more interesting. Proper load can also activate the muscles of the whole body, especially the arms, shoulders and back. When you start doing dumbbell exercises, you may feel pain in your muscles and joints. The pain will go away by itself as long as you rest for a few days.

How to choose the right dumbbell

To do dumbbell exercise, you must first choose dumbbells with appropriate weight. On this issue, the reporter interviewed fitness coach Firth. She said that if the purpose of exercise is to strengthen muscles, then you should choose dumbbells with a load of 65% to 85%.

For example, if the load you can lift at a time is 10 kg, you should choose dumbbells with a weight of 6.5 kg to 8.5 kg for exercise. Exercise 5 to 8 groups every day, 6 to 12 times in each group, and don't exercise too fast, with an interval of 2 to 3 minutes in each group.

If women want to lose weight, they can choose a lighter dumbbell of about 3kg. It is suggested that each group should practice 15 to 25 times, and the interval between each group should be controlled at 1 to 2 minutes. They can choose their favorite music to practice.

Some office workers have also come up with a way to replace dumbbells with mineral water bottles. For example, choose a large bottle of mineral water or an empty bottle full of sand, so that you can exercise at any time in the office.

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