Weight of female chest dumbbell 1. Different RM produces different training effects:
1 and 1-4RM mainly increase muscle strength and physical strength.
2, 6- 12RM is mainly to increase muscle circumference, which can also be said to increase muscle mass.
3. 15-20RM mainly exercises muscle lines and improves muscle elasticity.
Above 4.30RM, it is mainly to improve muscle mass and consume local fat of target muscle group.
Second, different fitness purposes will be different:
1, if you want to achieve the effect of breast enhancement, you can choose dumbbell bench press as dumbbell, weighing 6- 12RM.
2. If you want to improve the elasticity of chest muscles, you can choose dumbbell bench press and do dumbbell weight 15-20RM.
3. If you want to reduce chest fat, you can choose dumbbell bench press and make dumbbells weighing more than 30RM.
Third, different fitness effects will be different:
1. Basically, repetitive training with low weight can increase muscle endurance (18~25 times/group, 3 groups). Generally speaking, this method is more suitable for women who want to shape, and it is the first choice for women, because this exercise method can not only increase the quality of muscles, but also not significantly increase the volume of muscles;
2. Training with moderate weight and repeated times can increase muscle dimension (8~ 12 times/group, 4 groups);
3. Heavy weight and less repeated training can increase the maximum muscle strength (3~6 times/group, 3~4 groups).
Fourth, different height and weight choices will be different:
You can also choose according to your height and weight. If you don't know how to choose, you can refer to the following principles, according to the regular physical fitness and exercise intensity of China people, and consider the stage of increasing dumbbell fitness intensity in the future.
1, height 1.60m, weight 60kg-25kg (a pair of 25kg, the same below).
2, height 1.70 meters below the weight of 70 kg -30 kg combination.
3. The combination of height1weight of 80 kg -35 kg below 0.80m..
4, height 1.90 meters below the weight of 95 kg -45 kg combination.
Methods for women to practice chest dumbbells 1. Lie flat on the instrument and lift the dumbbell from both sides to the middle with both hands. This action is the most typical exercise for chest muscles, so this method is also recommended. Specific action essentials: When the hands are open, the pectoral muscles must be in a relaxed state, instead of transitioning outward, so that the pectoral muscles can be stretched again. Action frequency should not be too fast, generally a group of actions can be completed in 5~6 seconds. Exercise at least 20 times each time.
2. Lie flat on the instrument and raise the dumbbell with both hands. This is also a typical way to exercise chest muscles. Pay attention to warm up in advance before exercise and keep active. Don't stay at the top when you lift it. You can put it down after lifting it, not too fast. Every exercise time should not be too short, otherwise the effect is not good. Generally, you should do at least 30 exercises at a time and keep exercising every day.
3. Hold the dumbbell with both hands, bend over 90 degrees and lift the dumbbell to both sides. This action is difficult and consumes a lot of energy. Pay attention to the balance of your body when exercising, and don't lift dumbbells for too long, because you exercise your chest muscles, just stretch them.
4. Push the dumbbells up and close them slightly. After the action is completed, exhale, return to the starting position smoothly, and inhale. When doing training, pay attention to the trajectory of dumbbells. You should press the dumbbell firmly, extend your elbows to both sides and move your arms in the same vertical plane. Putting the dumbbells together slightly can expand the range of activities of the chest muscles and enhance the effect of the whole training. Don't straighten your arms completely to avoid putting too much pressure on the triceps brachii.
Chest muscle training 1, female action of touching back
Touch backwards with one hand as far as possible, about 10 second, and then repeat the action alternately from left to right for 5- 10 minutes.
2, chest exercise
Effectively improve skin firmness, ensure that chest muscles remain elastic during exercise, and have a more refined body shape.
Step 3 cross your hands on your chest
Put your hands together on your chest, concentrate your strength on your palms, and then push hard, doing it about 5 to 8 times a day.
Step 4 cross your hands
Grasp the right arm with your left hand, then stretch out for a few seconds to relax and repeat the action for 5 to 6 minutes.
Step 5 breathe
Sit with your legs slightly bent close to the ground, then press your hands on the inside of your knees to inhale, and pull your knees outward for 5 to 10 seconds when exhaling.
6, chest expansion exercise
Doing stretching and chest expansion exercises can exercise the chest muscles and prevent sagging breasts.
7. Open your arms with both hands.