First, the fitness method of doing push-ups
1, combination of speed and speed: do it several times quickly, then do it slowly or change exercises.
2. Time counting method: count the number of movements in a certain unit time, which can be divided into non-stop and pause.
3, fixed number timing method: after completing a certain number of exercises, calculate the time spent.
4. Counting exercise method: the number of times the practitioner does the maximum energy, but there must be certain requirements and regulations. It can be divided into continuous method and discontinuous method.
5, comprehensive exercise: the use of a variety of postures and methods for change exercises, also known as the game method.
Second, dumbbell practice methods
1, choose the right weight and practice dumbbells.
2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.