Doing exercise with small dumbbells can be considered aerobic exercise, and bending exercise with big dumbbells is anaerobic exercise.

2. What is the difference between aerobic exercise and anaerobic exercise?

Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise.

Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 85% of the maximum heart rate). Aerobic sports include long-distance running, cycling, mountain climbing, ball games and Tai Ji Chuan. Aerobic exercise plays an important role in fat consumption. Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. Moreover, a large amount of lactic acid will be formed during exercise, which takes 48 to 72 hours to recover. The forms of sports include sprinting, muscle equipment training, weight lifting and so on.

3, dumbbell weight loss is suitable for the crowd

Dumbbell weight loss exercise is suitable for young obese people with good physique. For people with poor physique, such exercise can easily cause muscle and muscle damage, so be especially careful when choosing.

Although aerobic exercise can burn too many calories, it must be persisted for a long time to achieve this goal, which is difficult for many people to do. Practicing weightlifting (such as lifting dumbbells) is not limited by time and venue, and it is easy to stick to it every day and burn more calories every day.

More importantly, weightlifting can enhance the muscle strength of the chest, waist and limbs, and can transform excessive accumulated fat into strong muscles. However, many obese people lose muscle mass, gain fat and gain a lot of weight, and their metabolism slows down.

Training method of dumbbell

Back chest push: dumbbells are lifted and put down from the outside of shoulders and move up and down in an arc. During the whole movement, the chest stands up. When two hand-held dumbbells are above the chest, the pectoralis major muscle is in the peak contraction position and pauses for a while.

Supine bird: The included angle between two arms holding dumbbells is about 100- 120 degrees, not less than 90 degrees. Rowing with one hand: lift the bell forward to your side, hold your head up and chest out, use the contraction force of your back muscles to move the dumbbell to your waist, abdomen or buttocks, pause for a moment, and slowly return to your original position.

Rowing with reverse grip: bend the trunk forward and keep it parallel to the ground, bend your legs slightly, hold the dumbbell on the side with both hands, then bend your arms to lift the dumbbell to your waist, abdomen or buttocks, pause for a moment, and then slowly put it back in place.

Bend your knees and pull hard: lift dumbbells with both hands to bend your knees, hold your chest and tighten your waist and abdomen, and stand upright with the help of lower back muscles.

Sitting posture pushing shoulders: Hold the dumbbell on the stool with both hands, lift the dumbbell from the outside into two arcs over the head, pause for a while, and then slowly return to the original position.

Upright side lift: Hold the dumbbell with both hands, slightly bend the elbow, lift the dumbbell to shoulder height from both sides of the body, pause, and then slowly return to the original position.

How to choose the aerobic exercise that suits you?

Walking at a brisk pace: the first choice for all ages, choose a gentle road, the speed is 120 steps per minute, and the exercise time increases from 20 minutes.

Running: Running is the best way to exercise human heart and lung function, which can effectively promote the development and enhancement of various systems of the body and exercise the will. Walk and run alternately in the first three or four weeks, and then gradually increase the running time.

Mountaineering: It helps to improve human respiration, cardiovascular function and leg muscles, so that the muscles and ligaments of waist, back, neck and upper limbs can be effectively exercised. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.

Swimming: Improve the function of human respiratory system. Because swimming doesn't carry a load, it is most suitable for joint disease patients to exercise, and it is also ideal for osteoporosis or pregnant women.

Cycling: Cycling regularly can exercise heart function, increase vital capacity and strengthen leg muscle strength, with little damage to knee joint. Suitable for people with heavy weight and joint movement disorder.