How to use dumbbells to lose weight quickly? Lifting dumbbells can help us exercise our arms and chest muscles well. But if you want to slim your arms by lifting dumbbells, you need to master certain methods and skills. I'll teach you how to thin your arms quickly with dumbbells.
How to thin arms quickly with dumbbells 1 How to thin arms quickly with dumbbells
First, thin arms need multiple dumbbells.
Girl 1KG- 10KG adjustable dumbbell
First of all, don't think this weight is too heavy. This weight is definitely needed for dumbbell training with thin arms. According to the different target muscle groups and movements, the weight required for training should also be adjusted.
Boys dumbbell 2KG-20KG
The body fat rate of most boys is generally lower than that of girls, and boys generally do arm strength exercises not to slim their arms, but to increase muscle circumference to a greater extent, and the weight of dumbbells needed is between 2 kg and 20 kg.
Second, why choose the weight of dumbbells?
1, only weight can stimulate the arm.
Our hips and legs, running, jumping and walking with our dozens of kilograms of weight every day, may be hit by several times to ten times the weight in an instant. But when you lose your arm, you want to train it effectively with a 2 kg mineral water bottle, which is too small for your arm!
How much does the skinny dumbbell weigh? Thin-arm dumbbell exercise has many movements for the arm, and the weight of dumbbells required for each movement will be different. Girls need to choose adjustable dumbbells, weighing about 1KG- 10KG (the price of electroplating dumbbells is more cost-effective than dipping plastic).
2, there is weight to have a thin arm effect
Some studies have found that in the process of fitness, the training weight is at least 20%~35% of the maximum single load, which will have a certain effect on muscle gain and fat loss training. For women, the' chest and buttocks' that want to practice stretching are very large muscle groups. These large muscle groups will not have any training effect without certain weight stimulation.
Third, dumbbell thin arm method
Dumbbell thin arm method one
Stand up straight naturally and hold the dumbbell of 1.5-3 kg with both hands. Palm forward, hands at your sides. Slowly lift your right knee, tighten your abdominal muscles and keep your balance. Bend your elbow slowly and lift the dumbbell upward. Raise the dumbbell to your chest and buckle your elbows at your sides. Then slowly lower your hand and right knee. Repeat this exercise with the other leg.
Dumbbell thin arm method II
Stand naturally, feet apart, shoulder width apart. Hold dumbbells in both hands. Palm facing the body. Lean forward slowly, lift your left leg on your body and keep your back straight. Bend your elbows at right angles, slowly lift the dumbbell to the back of your body until your arm is parallel to the leg being lifted back, then switch legs and repeat the exercise.
Dumbbell thin arm method 3
Support the prone floor with your hands, keep your back straight, turn your body to the right and put your thighs together. Turn left slowly, with your right arm on the ground, your left hand straight up, and your left arm swinging your head. Hold this position for a few seconds, then go back to the beginning and practice again with your other hand on the ground.
Fourth, different thin arm movements require weight.
1. The heaviest gear for thin arm training (100% by weight): Romanian hard pull for dumbbells and standard hard pull for dumbbells.
2. The second weight of thin arm training (80% by weight): dumbbell bench press and one-arm dumbbell rowing.
3. Mid-range of thin arm training (60% by weight): dumbbell bench press and dumbbell rowing.
4. Thin arm training (40% by weight): Dumbbell flying birds, fitness ball flying birds.
5. Thin arm training (20% by weight): Raise dumbbells horizontally and lean over dumbbell birds.
6. Lightest gear for thin arm training (10% by weight): dumbbell L is lifted sideways, and dumbbell arm is flexed and stretched.
How to thin your arm quickly with dumbbells II. Principles to follow when doing dumbbell push-ups in sitting position.
1, the elbow is vertical. Don't lock the elbow when moving to the highest point.
2. Keep your back against the support, but don't force the curve of your back to be straight.
3, arms and elbows down, so that the elbow joint is shoulder height.
If the fitness stool is high enough, you can rest your head on the cushion.
5. Don't ignore posture or even shake or twist your body for exertion.
Precautions for sitting on dumbbells are recommended:
1. When pushing the dumbbell upward, don't straighten your arm, so as not to cause a fitness lock. Close to the straight position of both arms, stay for 3-6 seconds, and perform peak contraction.
2. Keep the dumbbell in control during exercise to avoid shaking the body.
3, sit dumbbell push, focus on deltoid muscle, make deltoid muscle force.