First, take asynchronous breathing as an example.

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.

1, one breath after several actions: pause after several consecutive actions, take a breath, and then take a breath after several consecutive actions. This method is often used at the beginning of a training, when the weight is light, the speed is fast and the energy is high, or when warm-up activities are carried out.

2. Breathe several times at a time: When you are heavily loaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete an action exercise again. This way of breathing emphasizes the overload dumbbell training;

Second, freely regulated breathing method

When doing low-intensity dumbbell training, breathing can often be adjusted freely.

1, natural breathing: keep the natural and unconscious breathing rhythm during fitness. Natural breathing is mostly used for lightweight and slow-motion exercises.

2. Cis-breathing: Breathe in when the muscles contract hard, and exhale when stretching and shrinking. This is the most commonly used breathing method for fitness, and it is also recognized by most fitness enthusiasts.

Third, synchronous breathing method

Breathe every time you do an action, and breathing is done during the action.

1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. This kind of breathing is usually used when the load is heavy, when you are doing exercises on your back, or when you want to fix your shoulder strap and chest and abdomen. During chest exercises, deep inhalation is allowed to achieve the requirements of holding your chest and sinking your shoulders as much as possible, but the time for holding your breath must be short and exhale.

2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. Inhale quickly and forcefully, and exhale slowly and deeply. Usually used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.

Extended data:

Precautions for dumbbell fitness:

1, dumbbells are too light to stimulate domestic demand and break the dynamic balance of the body; The dumbbell is too heavy, the dynamic balance of the body is seriously damaged, it is difficult to recover, and often the ideal effect cannot be achieved. If the purpose of exercise is to gain muscle, you can choose dumbbells with 65%-85% load. If the purpose of exercise is to reduce fat: you can choose a slightly lighter dumbbell, such as about 3~5 kg.

2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford. Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg.

3, slowly lift, slowly put down, and stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 1 Action usually takes 1~2 seconds.