Step 2 swim
3. Run with a mineral water bottle, put stones and sand in it as dumbbells to exercise your arm strength.
Doing sit-ups and push-ups on the ground can exercise endurance.
Don't take the elevator from the first floor to the roof every day, then take the elevator down and climb up.
The amount of exercise increases gradually every day. For example, you can't climb the 18 floor at once, but you can climb the 10 floor first to exercise.
Do not eat before and after exercise 1 hour. Dumbbells are not limited by any venue, only need 1 square meter to train. And dumbbells are economical, even the most upscale dumbbells are only a few hundred yuan.
Practice dumbbells to make you more coordinated.
When doing dumbbell exercises, the two dumbbells are completely independent. If you don't train for a long time, you are likely to stagger when doing actions. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all tiny auxiliary muscles and stabilizing muscles, which is very beneficial to our physical exercise. It can not only improve people's coordination and control, but also make you look more elegant and upright in life. If your muscles are asymmetrical on both sides, you can also do some unilateral training.
Fully preheating
Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5~ 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. Training movements should avoid singleness, and overall balance is the most important.
Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Dumbbell general cycle training
(Dumbbell weight 3~5 kg)
training method
Main exercise parts
Half squat for 20~25 times
Thigh, hip
30 ~ 35 arm bending
The biceps brachii on the front side of the arm.
Back stroke 20~25 times
hard-working
Squat with arrow 15~20 times
Thigh, hip
The back arm of the neck flexes and stretches 20~25 times.
Triceps brachii at the back of the arm
Hard pull for 25-30 times
waist
Side lift 20~25 times
shoulder
Take a break between each movement 15 second, and * * * do 3 cycles. Do it three times a week. After 5 weeks, it can be increased to 4 cycles.
If you really can't find dumbbells, you can use a dictionary, a water bottle or even two papaya instead.
Body shaping effect
Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim. About two months, the effect came out.
Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.
Practical strategy
Warm up fully: If you don't warm up enough, the chances of injury will increase.
Action standard: Holding dumbbells, you can't "wave dance" naturally. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. Practice hard when you shouldn't practice, and you haven't practiced when you should.
Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.
Learn to relax: the final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
skill
How to choose the dumbbell that suits you?
1, detachable dumbbell, pay attention to the quality of screws when selecting, and it is best to choose brand products, because poor quality is easy to trip and dangerous.
2. Choose dumbbells with appropriate weight. Continuous lifting 15~25 times. If you feel close to the limit, it suits your weight. If you lift 15 times, you will find it untenable, indicating that this weight is overweight.
You can choose according to different training purposes: I suggest you choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.
What is the difference between different prices?
1, plastic dumbbells are brightly colored and can be practiced at home. On the ground, the sound is very light, but plastic dumbbells are more afraid of grinding.
2. Stainless steel dumbbells are wear-resistant and suitable for outdoor use.
In addition, health and beauty are strongly recommended, and Mr. Bodybuilding will definitely benefit you a lot. For athletes, physical fitness includes strength, speed, endurance, agility, flexibility and coordination, but for you, physical fitness should be mainly two parts, one is endurance and the other is strength.
In view of these two aspects and you don't want to buy equipment, make a training plan.
According to the regular training plan, usually only one week's plan (weekly training plan) is made.
Including seven days a week's training content, daily training includes: the start time of exercise, warm-up and preparation activities, the name of exercise, the number and times of interval exercises, the purpose of exercise and relaxation after exercise.
Set the following training plan to improve your strength and endurance level, and make local adjustments according to your actual level, which varies from person to person.
★ Weekly training plan ★
Monday
★ 6: 30-( 1) Jogging for 2500 ~ 4000 m (aerobic training, improving cardiovascular system and enhancing endurance) (2) Stretching activities (improving flexibility and accelerating physical recovery).
★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.
Tuesday
★ You can also arrange your favorite sports activities during the break (not too intense).
Wednesday
★ Repeat Monday's training.
Thursday
★ 17:30 (1) Anaerobic training (full warm-up before exercise): 30m accelerated running× 2 groups ++50m accelerated running× 2 groups ++ 100m accelerated running× 2 groups ++200m sprint× 3 groups.
(2) Aerobic training: jogging 2000 meters.
(3) Relax and stretch muscles after exercise.
Friday
★ Arrange favorite sports activities (such as basketball, volleyball and table tennis). )
Saturday
★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.
Sunday
★ Take a full rest, don't do too strenuous activities, and fully recover.
A one-month training cycle is based on a weekly plan.
I wish you a rapid improvement in your physical fitness! ~ persistence is victory