American scientists have also proved the effects of weightlifting and weight loss through an experiment. The researchers divided obese women into two groups: one group only asked for dieting to lose weight, and the other group practiced weightlifting while dieting (20 minutes a day), and tested the effect two weeks later.
The results showed that both the last two groups lost an average of 5.9 kg, but the people who took the recombinant diet not only lost fat, but also gained nearly 0.7 kg of muscle, while the women who only dieted lost both fat and muscle, including 1.35 kg of muscle. If women can lift dumbbells for 20 minutes every day, not less than 3 times a week, they can help maintain the speed of metabolism, thus achieving the goal of really losing weight.
The method of lifting dumbbells to lose weight
Hold the bell and bend your elbow.
Stand with your feet shoulder width apart, hold dumbbells in your hands, put them in front of your thighs, and put your fists outward. The upper body is upright, the shoulders are still, and the elbows are alternately bent for 20 to 40 times. During the exercise, don't flash back and forth at the waist, and the upper arm should be slightly attached to both sides of the chest.
Lie on your back and bow your head
Stand with your feet shoulder width apart, hold the dumbbell up, and put your fist back. Elbows are alternately bent to the back of the neck for 20 to 40 times. When you bend your elbow behind your neck, your abdomen can't protrude forward.
Body side winding ring
Stand with your feet slightly wider than your shoulders, hold dumbbells and put them outside your chest, with your palms slightly upward and your elbows slightly bent. The arms are wound from inside to outside or from outside to inside simultaneously or alternately for 20 ~ 40 times. The upper body must not rotate with it during practice.
Precursor and afterbody
Stand with your feet slightly wider than your shoulders, hold dumbbells, put them behind your neck, and move your elbows forward slightly. Continue to do forward and backward bends for 20 ~ 40 times. When practicing, keep your legs straight. When bending, hold your chest out and slightly expand your abdomen.
Left and right lateral bodies
Stand with your feet shoulder width apart, hold dumbbells, put them on the outside of your thighs, and rush your eyes forward. Continue to bend your body alternately from left to right for 40 to 70 times. When bending to the left, raise your right arm and bend your elbow, and keep your left arm as far as possible.
For women, it is generally more suitable for the weight of about 20RM, and 20RM is biased towards the role of body shaping and fat reduction.
Method 1:
Stand up straight naturally, hold the dumbbell of 1.5-3 kg with both hands, put your palms forward, put your hands at your sides and put your right foot.
knee
Lift it slowly to keep your abdomen tight, then bend your elbow to lift the dumbbell upward, lift it toward your chest with the dumbbell, and tie your elbows at your sides, then slowly slow down your hands and feet and do the same thing on the other side.
Method 2:
Stand up straight, feet apart, shoulder-to-foot width, hold the dumbbell with both hands, palms facing your body, let your body lean forward, keep your back straight, lift your left foot, bend your elbows at right angles, slowly lift the dumbbell back, keep your arms parallel to the lifted feet, and then do the same on the other side.
Method 3:
Let your hands support the prone floor, keep your back straight, turn right so that your feet and thighs are close together, then turn left slowly so that your right arm supports the ground, and at the same time, straighten your left hand and swing your head with your left arm. Hold this action for 5 seconds, then return to the original action, and finally switch to the other hand to repeat the same action.
Dumbbell shoulder pressure
Target parts: shoulders, upper chest
You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.
Practical effect: A man's shoulders should be wide enough to take responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle. Pushing shoulders to practice deltoid muscle also helps to exercise the upper part of trapezius muscle and upper part of pectoral muscle. If you are worried about losing weight, practice this action more. In order to achieve better results, you can also add dumbbell front cross-lift, side cross-lift, oblique side cross-lift and other actions.
Dumbbell rowing upright
Target site: shoulder
Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.
Practice effect: This is also a classic action to exercise the shoulder, mainly practicing the deltoid muscle of the shoulder, assisting the upper part of the trapezius muscle, and especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.
References:
Dumbbell Baidu encyclopedia