First, understand dumbbell gravity training 1, and shape an attractive figure. You can experience a relatively fast slimming exercise. Using dumbbells to improve the fitness effect and shape an attractive figure can fully relax your body and mind, mainly through weight-bearing and continuous physical exercise to consume calories.
2, weight-bearing training decompression can not only speed up the metabolism of the body, burn fat quickly, but also exercise endurance, improve self-confidence, keep you in good working condition, and it is also a good venting and decompression exercise.
3, the elderly can also retrain the elderly often choose jogging, Tai Ji Chuan and other aerobic exercise, few people will take the initiative to pick up dumbbells for strength training. In fact, because the strength of the elderly began to decline, the function of the nervous system began to deteriorate, and more strength exercise should be carried out.
4. Preventing muscle degeneration Proper strength exercise can effectively prevent muscle atrophy, maintain muscle mass and total amount, improve health and prevent premature decline.
Dumbbells can speed up metabolism and exercise endurance. Further reading: Breast enhancement health exercise combined with diet is more effective.
Further reading: exercise equipment exercises the whole body muscles.
Second, the simple dumbbell training action suggestion 1, the dumbbell on the inner shoulder of the upper arm is naturally placed in front of the body, the palms are opposite, the feet are shoulder-width apart, and the arms are horizontally spread to both sides until the dumbbell height is shoulder-height, and it is kept for 3 seconds, and then the arm is slowly retracted to resume the action.
2. Biceps training Sit on a stool, keep your back straight, hold a dumbbell on each side of your body with your hands, relax your shoulders, bend your elbows, lift the dumbbell to your shoulders, and hold your upper arms at your sides for 3 seconds. Keep moving.
3, pectoralis major training method Two hands hold dumbbells on the bench, dumbbells on the shoulders, palms up, push dumbbells up until the arms are straight, pause, and then slowly recover.
Note: Push-ups and squats are curved, allowing pectoralis major to fully contract and fully extend.
4. The exercise essentials of the upper part of pectoralis major are the same as those of the pectoralis major training method, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
Extended reading: benefits and precautions of weight loss exercise in winter
Further reading: bodybuilding: diet and exercise
Third, dumbbell weight training precautions 1, full warm-up is very important. When using dumbbells for fitness, we should pay attention to full warm-up before exercise, including 5 ~ 10 minutes of aerobic training and stretching of main muscles of the body.
2, the action is stable, the action should not be done too fast, especially the stability of the waist and abdomen is very important, the training action should be avoided, and the whole body balance is the most important. In addition, the action should be standard, and it is not difficult to use dumbbells, but it must be standard.
3, posture error If the injury is not in place, it is likely to practice the wrong muscles, and the elbow joint is moderately bent when the side is lifted. If the posture is wrong, it is easy to cause injury. Relaxation after exercise is conducive to the development of muscles to long lines and streamline.
4, breathing stability adjustment should pay attention to breathing methods, generally inhale when chest abduction or lifting, and exhale when adduction or falling. Simply put, exhale when you contribute, and exhale when necessary to strengthen your strength.
5, choose the right dumbbell Before using dumbbells for fitness, choose dumbbells with the right quality. The purpose of exercise is to gain muscle, and it is best to choose dumbbells with a load of 65%-85%.
Note: If the weight lifting load is 10 kg at a time, dumbbells with a weight of 5 to 8 kg should be selected for exercise.
6. Practice times There are 5-8 groups during practice, and each group moves 6- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
7. Don't aggravate blindly. Never choose a heavyweight dumbbell in pursuit of weight loss speed. You should know that the effect of losing weight is not directly proportional to the weight of dumbbells! What suits you is the best.