Don't choose too heavy these moves. Select the weight that we can complete 12 times. Because our goal is to burn fat, the right weight can make you finish it more standard, so you won't be in danger of being injured because of too much weight. Many training programs include compound movements. Even if you are tired, you will choose heavy weights to practice. This is unreasonable. When we do these actions, we should choose the weight you can control and finish it in a standard way, which will also have a very good fat burning effect.
The first is dumbbell shoulder pressing. We choose to stand in this action, which means that you need to keep your body stable and balanced better. Don't think it's easy. Many people usually shrug their shoulders when they do it, which will not exercise our shoulders. The correct way is to hold the dumbbell in the palm forward, sink the scapula, tighten the back and core, and then push the dumbbell upward.
Then don't change the weight, put the dumbbell on your shoulder and do a squat. This action is mainly to exercise our quadriceps and buttocks, and it is also a very test of core strength. It should be noted that the body should not lean forward, and try to control the falling speed with leg strength, otherwise it is easy to hurt the knee. Do it six times.
Next, the dumbbell rowing, this movement is practiced to the back, and the knees are slightly bent, because the waist of the dumbbell should be straightened with both hands to avoid injury, and the arm is driven by the strength of the back, rather than simply pulling the dumbbell up by the arm. Do it six times.
The last action is dumbbell Romanian hard pull, which mainly reaches our lower back, biceps femoris and buttocks at the back of thighs. Toes facing straight ahead, feet about narrower than shoulders, about the same width as hips, upper body straight, hands holding dumbbells. When you fall, your knees bend slightly, your hips push back, and the dumbbells are slowly lowered along your calves, pulling away the muscles behind your thighs. When getting up, the dumbbell is close to the calf. The reason for doing this is that it won't hurt our waist. Repeat the same six times.
The above four actions are completed as a group, and the rest time should not exceed 90 seconds, and then the next group is carried out. The key is that we will feel very tired, but also to ensure the standard of action, so we choose the practice of descending in an inverted pyramid. The next group is reduced to five times as a group, and each round is repeated the same number of times from beginning to end until it is all over, and one * * * is six rounds.
That's the whole training plan. We only need a pair of dumbbells, and we don't need equipment. We can do it anywhere, not limited by the venue, and it can also bring us very good fat burning effect. If you are pressed for time, or you are tired of traditional aerobic methods, then this set of training will be very suitable for you, so act quickly ~