Dumbbells are suitable for hipsters. In daily life, in order to live a healthy life, we often do some simple fitness exercises, such as playing badminton, basketball, jogging and so on. Promote the digestion and growth of the body and make the body healthier. Let's share the multiple fitness of dumbbells for hip girls.

Multiple weights of dumbbells are suitable for girls practicing buttocks, and 1.2 kg ~ 4 kg is moderate.

Generally speaking, the size of female dumbbells used by girls is still relatively large. There are 1kg to 5kg in the market, which refers to the weight of one. If you like fitness, you can choose between 2kg and 4kg for the first time to use dumbbells, which also refers to the weight of a single one, which belongs to a relatively moderate weight, while girls generally use dumbbells without too much weight because they don't need strength training.

Matters needing attention in using dumbbells

Don't move too fast when pushing dumbbells. If the speed is too fast and the body swings, it is easy to cause muscle strain and even muscle tear. In addition, the dumbbells used should be in a suitable range, too heavy will increase the chance of injury.

Dumbbell exercise requires a high degree of joint fixation. If you move too fast or the dumbbell is too heavy, it is easy to hurt your joints. The action of lifting dumbbells is too fast, and the tendons are stressed more, which can exercise a certain explosive force, but the muscle exercise is very little, which can not achieve good fitness effect.

Multiple dumbbells are suitable for hip training girls. 2 For women, it is generally more suitable for the weight of about 20RM, and 20RM is biased towards the role of body shaping and fat reduction.

Generally speaking, 1-5RM tends to increase absolute strength, 6- 12RM tends to develop muscle volume, and above 1-5RM is to train muscle endurance. If the purpose of your dumbbell fitness is to gain muscle, then do relevant dumbbell movements from 8RM to 12RM every day, and do about 3 to 8 groups for each movement; If the purpose of dumbbell fitness is to keep fit, do dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement.

Extended data

Selection method of fitness dumbbell

Choose dumbbell weight according to height and weight.

Generally speaking, people choose according to their 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.

Height 1.60m, weight 60kg-25kg combination (a pair of 25kg, the same below).

Height 1.70m, weight 70kg-30kg.

Height 1.80m, weight 80kg-35kg combination.

Height 1.90m, weight 95kg-45kg combination.

If the purpose of doing dumbbell exercises is to gain muscle, do related dumbbell exercises every day, and group them into 8RM- 10RM5-6.

If the purpose of dumbbell fitness is to keep fit, do relevant dumbbell movements every day 15RM-20RM5-6 groups (the number of groups here is for reference only) (RM:redemomaximum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM, which usually needs repeated tests to be obtained.

For example, a 30KG dumbbell can complete up to 8 movements when doing an upward sloping dumbbell bench press, so it is called an upward sloping dumbbell bench press, which is 8RM. )

Multiple dumbbells are suitable for hip girls. If your fitness purpose is to improve physical fitness and muscle endurance, you can achieve the effect of burning fat and shaping. Suggestion: Choose dumbbells with medium and low weight. Boys can choose a pair of dumbbells weighing 5- 10KG, and girls can choose a pair of dumbbells weighing 3-5KG. During training, the movements can last more than 15 times, which can improve their muscle endurance.

If your fitness purpose is to improve muscle dimension, body explosive power and self-strength level, and shape muscle lines, then you need to choose heavy dumbbells for training, and gradually improve exercise intensity with the improvement of your own load level.

Suggestion: Boys can choose a pair of 10-20KG dumbbells, and girls can choose a pair of 5- 10KG dumbbells. When training, the exhausted weight after completing 8- 12 movements is the most suitable weight for muscle training.

What actions should beginners choose in dumbbell training? We mainly start with compound movements, which can exercise multiple muscle groups at the same time, effectively improve the coordination of the body and improve your fitness efficiency.

Practice dumbbell exercises to help you exercise your whole body muscles.

Action 1, dumbbell bench press

Exercise shoulder muscles

Action 2. Dumbbells bend over and row.

Exercise your back muscles.

Action 3, dumbbell arm flexion and extension

Exercise triceps brachii

Action 4, dumbbell bending

Exercise biceps brachii

Action 5, squat with weight

Exercise hip and leg muscles.

Action 6, dumbbell step squat

Exercise hip and leg muscles.

Action 7, dumbbell hard pull

Exercise the lower back muscles and gluteal muscles.

There are 3-4 groups for each movement, and the interval time of each group is controlled at about 45 seconds.

If you feel muscle ache the next day after training, we should rest for a day or two and wait until the muscle ache disappears before the next round of training.

After general exercise for a period of time, people's muscle endurance will be improved, muscle fibers will become stronger, pain will be alleviated, and recovery period will be shortened. At this time, the rest time can be shortened, the training intensity can be improved, and the body can be continuously improved.