1. It's no use just lifting dumbbells.
In fact, if you simply lift dumbbells, there is no obvious effect of slimming your arms, because repeatedly lifting dumbbells is actually not enough for the exercise intensity of your arms, especially for girls. Generally, many boys will exercise dumbbells to gain muscle, and they will eat them with some muscle-building foods during exercise. But girls can't achieve the effect of reducing fat and increasing muscle, because the hormone level determines it.
2, combined with stretching exercises.
But that doesn't mean it's useless for girls to practice dumbbells. Mainly depends on how we use dumbbells. If you want to achieve the effect of thin arms, it is best to use dumbbells combined with some stretching movements. Some simple actions such as stretching, squatting, leg press, flat support, etc. You can do it with dumbbells. Generally, each movement is done in three groups, each group 15 to 20 times, so that the effect of thin arms will be more obvious.
3. Practice after running.
All kinds of stretching exercises or dumbbell exercises are best done after running. Why? Because running is the best process of reducing fat, and after running, the whole body burns up. At this time, if you continue to do some aerobic exercise such as stretching, the fat-reducing effect will double. Because it is aerobic exercise, it will also have a certain muscle gain effect. Not many girls like to practice vest line and abdominal muscles!
Many girls try to shape themselves with dumbbells when they start fitness. Dumbbell is really a good fitness equipment, but there are many kinds of dumbbells, not all dumbbell girls can use it, because after all, everyone's strength is different. So, how much is the weight of dumbbells suitable for girls? Is it more appropriate for girls to practice dumbbells for the first time?
1, 2kg~4kg is moderate.
The dumbbells used by ordinary girls are actually quite large in size. There are dumbbells from 1kg to 5kg in the market, which refers to the weight of a dumbbell. Generally speaking, if we like fitness, we can choose between 2kg and 4kg when using dumbbells for the first time, which also means a single weight. This is a relatively moderate weight. Girls generally use dumbbells, and they don't need too much weight, because we don't need strength training.
2. Try to suit yourself.
The above selection is between 2 kg and 4 kg (single weight). As I said, this is only a medium weight. We can choose between these, or we can choose the lighter or heavier one according to our own needs, because everyone's training demands are different. Some girls may just want to shape, but some girls may want to gain muscle, so we should choose according to our own needs and within our power.
3, can be combined with mime practice.
If girls want to shape themselves with dumbbells, they can use a slightly lighter dumbbell, such as two or three kilograms, to train with a pair of gymnastics, or with other training programs, such as Pilates and yoga. It is generally recommended to combine training with slow aerobic exercise, which has a better effect on shaping. And practicing dumbbells is not only for shaping the arms, but also for the whole back and upper body.