Mute bell exercise is one of the most popular sports methods nowadays. Both men and women can.

When a woman starts to do dumbbell exercises, her muscles and joints will have pain. At this time, as long as she rests for a few days, the pain will go away on her own. If you still don't get better after a few days, you can reduce your exercise by 30% or do other health exercises alternately. Can also be * * * to promote recovery.

Because of their strong adaptability in adolescence, 1 1 year-old girls can start doing dumbbell exercises. Of course, the weight of dumbbells and the number of exercises per session should also be reduced. It is best for women to do dumbbell exercises during sexual maturity. During this period, women will secrete more sex hormones. Don't worry about being muscular and looking like a man after practice. Because the secretion of testosterone, a hormone that promotes muscle development, is 20% less than that of men, women will not grow muscle blocks like men. Women's dumb bell exercises only make women's muscles stronger and more elastic. As for when to do it, we can't generalize. In principle, you can use the gap time. If you want to lose weight, you'd better do it at noon, which will help you consume excess fat faster. Of course, don't forget to control your diet. If you want to work too hard, you'd better do it at night Interestingly, women who choose to do it in the afternoon stick to it best and rarely give up halfway.

Dumbbells weigh 2-4 kg (plastic bottles filled with water can be used instead).

1. Preparation: Feet are shoulder width apart. Put your hands behind your head. Turn right first, then turn left, 12- 14 times in each direction.

2. preparation: lying on the bench. Hold the chest with both hands and lift the dumbbell for 8- 12 times.

3. Preparation: Sit on the stool and hold the dumbbell with both hands straight. Bend your arm first, then straighten it 8- 12 times.

4. preparation: feet together. Hold the wall with one hand and lift the dumbbell above your head with the other. At the same time, lift your heels and pull your body up. 8- 12 times per hand.

5. preparation: lie on the bench with your hands straight back. Lift the dumbbell 8- 12 times.

6. Preparation: Shoulder width and feet, lift dumbbells (or barbells). Squat upright 14- 16 times.

7. Preparation: Sit on a stool and put dumbbells behind your head with both hands. Lean forward and sit up straight 14- 16 times.

8. Preparation: Shoulder wide feet, hands lifting dumbbells, waist. First right and then left the whole body to do circular motion. 10- 12 times in all directions.

9. Preparation: Stand on tiptoe to form a long square, and put dumbbells in front of your abdomen with both hands. Move your body up and down 12- 14 times.

(Pais, England)

Mind you: Dumbbells are beautiful. This folk prescription comes from the internet. Please follow the doctor's advice before use.