A rattle is similar to an ordinary dumbbell, except that there are more springs where the two ends are connected with heavy objects. Therefore, when exercising, it is more laborious and difficult to master than ordinary dumbbells because of its elasticity.
For beginners, we should start with light weight and pay attention to the correctness of posture, so as not to get hurt and achieve the effect of exercise.
So how to choose the right bell?
When choosing a bell, you should consider your physical strength, not your weight. If you usually lack exercise, we suggest starting with the lightest. When choosing a bell, if you need to shrug your shoulders with both hands and exert your neck force, it means that the bell is too heavy. If you lift it at once, you can choose a heavier one.
General rules of bell ringing practice:
Be sure not to be greedy: multiple parts and multiple weights. To find the most important part of 1-2, do 10 second at a time, and do 6- 15 rounds according to personal ability, so it is not easy to get hurt. Second, gradually stimulate muscles and exercise slowly, so that the lines will look good in the future. Exercise 3-4 days a week, or once every other day, so as to ensure that your muscles have time to rest and recover.
People with wrist and shoulder injuries or tendinitis, poor muscle control and osteoporosis are not suitable for ringing the bell for fitness. If you feel pain after using it, or if it hurts where it shouldn't, don't ask for guidance.
Ringing bell fitness for beginners
HOW tip: beginners suggest sitting in a chair, which makes it easier to keep your body stable and focus on the exercise area. When sitting, only sit in the first half of the chair, feet slightly wider than shoulders, waist straight, chin and abdomen adducted.
First, practice your shoulders before opening the bow left and right.
Exercise goals: shoulders, deltoid muscles and biceps.
Action 1: Sitting posture, straight waist and natural shoulders. Raise your arm so that it is horizontal and on the same plane as your shoulder, bend your elbow 90 degrees, hold the bell, move your palm forward, and gently shake your arm left and right. 10 seconds later, switch to the other hand. Repeat 6 times each.
Action 2: keep your arms straight forward, palms up, and then draw an arc with your arms straight down at the same time, and stop 10 second. Do it six times.
Second, lift your arms up and down.
Exercise goal: thin arms and shrink butterfly sleeve.
Action 1: Sitting posture, hold a bell with both hands, bend your elbow back about 90 degrees, let the bell stand upright behind your head and shake it vertically 10 second, * * * 6 times. Percent HOW tip: After completing 3 times, the grasping position of both hands should be reversed.
Action 2: Hold the bell with your right hand and bend your elbow. Place the bell slightly behind your left shoulder. Press the elbow tip with your left hand to help your right hand press down. Stop for about 10 second to change sides, and do it 6 times on each side.
Third, shake the chest to shape the chest muscles.
Exercise goal: chest muscles
Action 1: Sit, hold the bell with your hands together, with your right hand up and your left hand down. The arm stretches forward and bends about 35, and the included angle between the forearm and the upper arm is about145. Tilt the top of the bell slightly to your body, and swing your hands up and down 10 second, and do it for 6 times. How to remind: after completing 3 times, switch the position of hand and palm.
Action 2: Open your hands to the straight arms on both sides, with your palms at 90 degrees to your forearms, and push your hands back. 1 stop 10 second, completed 6 times.
Fourth, practice the abdominal muscles in the back.
Exercise goal: strengthen abdominal muscles.
Action 1: Lie on your back, knees slightly bent, feet shoulder-width apart, and put on the ground. Hold a bell with both hands, lift the upper back up about 30-45, shake the bell with both hands up and down for about 10 seconds, then lie down, that is, 1 time, and do it for 6 times.
How to prompt: If you have a neck injury, you don't need to lift your back. You can put a towel on the back of your neck and waist instead.
Action 2: Squat down all over, with your feet slightly open and your instep attached to the ground, your elbows shoulder width apart, your palms attached to your face, and then straighten your hands to keep your upper body off the ground. 1 stop 10 second, do it 6 times.