In today's life, many people choose dumb calisthenics to lose weight. Because dumbbells save time than weightlifters, they can also achieve slimming effect quickly. Let's share dumbbell exercises with you! Five movements of the body

Five quick-acting slimming movements of dumbbell gymnastics 1 Through these compound exercises, you can do some back-to-back exercises, just like there is no rest between groups, which can save you time. You can burn more calories because your muscles and heart become stronger when you exercise.

Dumbbells may be more time-saving and effective than weightlifting machines. Non-standing exercise needs to use your abdominal muscles and muscles in the lower back to keep your body stable, so you are rewarded.

First, squat down, bend over and press down.

Action analysis: Hold dumbbells in hand, stand with your feet apart, stand up straight, with your arms hanging down naturally, palms facing each other, abdomen closed and balance maintained. Support the weight of the whole body with the heel, bend your knees and lower your body until your thighs are parallel to the ground.

Even your legs, elbows are flush with your shoulders, bend your elbows and lift dumbbells over your shoulders. Even with your arms, lift the dumbbell above your head and turn your arms so that your palms are opposite. Keep your shoulders drooping and your shoulder blades flat. Return to the starting position.

Exercise site: strengthen hips, thighs, quadriceps, biceps, shoulders and upper back.

Second, lunge changes and side lifts

Action analysis: if you stand at the beginning of the first action, your right foot takes a big step forward and your right knee bends; The right knee should be in line with the right ankle; Bend your left knee and lift your heel. Bend over, put your arms forward, and put the dumbbells on both sides of your right foot.

Straighten up, put the dumbbells back to your sides, put the gyro on your back foot, straighten your front foot and return to your original position. After standing upright, do a side lift; Raise your arms level with your shoulders; Elbows and wrists are slightly bent. Drop your weapon and return to your original position. Then repeat the whole set of movements, this time with your left foot.

Key points: exercise quadriceps femoris, hamstring, buttocks, calves and middle shoulder; Balance with the muscles of the back and abdomen.

Third, make every effort.

Action analysis: Stand your feet apart naturally, straighten your legs (don't bend), put the dumbbell in front of your thighs, palms inward. Keep your spine balanced, do a hard lift and bend forward from your hips until you feel the thigh muscles stretch.

Then the knees are slightly bent, the shoulder blades are as close as possible, the arms are extended outward, the elbows are slightly bent, and an upright flying posture is maintained, and then the body weight is concentrated on the thighs. Tighten your hips and return to your original position.

Exercise site: mainly exercise thigh ligament, hip, back shoulder and upper back.

Fourth, lunge with one arm.

Action analysis: Hold the dumbbell in your right hand, stand with your feet apart, your left foot is in front of your right foot, and your feet are 2 feet apart. The left leg is bent and the left arm is placed on the left leg; Lean forward from your hips until your upper body makes a 45-degree angle with the ground (you can hold a chair if necessary).

The right arm hangs naturally, in line with the right shoulder, and the palm is inward. Keep the head, neck, spine and hips in a straight line. Try to bring the scapula closer together; Then contract the back muscles, bend the right arm and move up and down. Even the arm and the left arm do the same action once.

Exercise site: mainly exercise the back, back shoulder and part of biceps.

Five, dumbbell push-ups

Action analysis: Kneel on the mat, hold the dumbbell in hand and put it on the floor. Hands apart, shoulder width apart, palms facing the floor. Bend your arm and lean down until your forearm and upper arm are at 90 degrees. Hold up your body and return to your original position.

Exercise site: exercise the chest, front buttocks and triple muscles.

Think like a professional. Athletes never consider when to go to the playground. You should prevent other activities from taking up your exercise time.

Choose a reliable sports partner. When you meet a friend, it's hard for you to brag about your exercise plan. Besides, gay friendship and competition can make sports more interesting. ...

What equipment do you need?

You need a set of dumbbells of 5 to 15 pounds. Choose the right weight for each workout. This weight will make you feel a little tired, but you can do all the movements with the right posture. Through compound exercise, you exercise more than one muscle group at a time, so you may need to use less weight than usual to complete the whole exercise.

In other words, you may generally do squats with two dumbbells 15 kg, but with biceps, you can only lift 10 kg. So, you will want to squat with 65,438+00 pounds. After all, you can only exercise your weakest muscle.

Errors to avoid:

Don't play on tennis courts, skating rinks, football fields and basketball courts without warm-up activities (including strength, flexibility, balance and agility exercises). Doing exercise is a good way to keep your body agile, but you must avoid getting hurt.

Warm up for 2 to 3 minutes before each exercise: walk, jump, lift your legs, and use your own heart training machine or other equipment. Shake your extra muscles after every exercise.

Five actions of dumbbell exercise to lose weight quickly 2 At present, more and more people are willing to do fitness exercises. Whether we are busy or not, we should stick to the activity of fitness, which is not only for shaping a good figure for ourselves, but also for our health. Whether aerobic exercise or anaerobic exercise is a kind of exercise. As long as it suits us and can play a certain role in ourselves, no matter whether our goal is to lose fat or shape, we should keep exercising.

There are many kinds of sports, and we have the right to choose. We can choose aerobic exercise that can improve heart and lung function and make our endurance better. Of course, we can also burn calories through this exercise to lose weight. We can also choose strength training that can make our muscle strength better. At the same time, it can improve our metabolism, protect the growth of our bones and make us look more energetic.

When it comes to strength training, everyone's impression should be to go to the gym and use all kinds of equipment, large and small. This is called strength training. But this is not the case. In fact, even if it is unarmed training or assisted by some relatively small equipment, as long as it can be standardized and persisted for a long time, it will improve strength and achieve the effect of strength training.

Therefore, for those who are busy at work or have no spare time to go to the gym, they can prepare some gadgets at home, similar to elastic belt and dumbbells. They can meet the normal needs of our key forces and are relatively free to carry. For fitness movements, unilateral training can be carried out to solve some asymmetric situations, and the training weight can be manually increased or decreased.

Having said that, today we are going to introduce some training movements that can be completed with only a pair of dumbbells. And there is no requirement for place and time. For the weight, you can also adjust it according to your own adaptability. Moreover, these movements can exercise the whole body.

Action 1: In situ dumbbell lunge

First, keep the lunge posture. Stay upright and stretch out one leg. The front leg is bent about 90 degrees, the rear leg is straight, and the whole sole is supported on the ground. Hold the dumbbell in both hands, let your arms be vertical to the ground naturally, and lean forward, about 45 degrees. Keep your back, hips and hind legs in a straight line, then bend your arm so that the big arm is parallel to the ground, pull up the dumbbell, then slowly put it down and return to its previous position.

Action 2: Dumbbell alternate hand bending

First of all, keep standing, with your legs separated by a certain distance and your legs straight. Keep your upper body straight, hold dumbbells in your hands, palms facing yourself, and arms straight at your sides. Then, bend one arm so that the forearm touches the big arm, then return the forearm to an upright position, bend the other arm upward, let the forearm touch the big arm, and alternate hands.

Action 3: Dumbbell shrug

This action is relatively simple, or stand upright, with legs separated by a certain distance, hands naturally vertical, holding two dumbbells, palms facing yourself. Then, at the same time, both arms shrug their shoulders upward, driving the dumbbell to move upward, and then slowly fall down, so that the dumbbell can be restored to its original position.

Action 4: Lift the dumbbell horizontally before alternation.

This action is still valid. Stand with your legs slightly apart and your legs straight. Keep your back straight and your abdomen tight. Put your hands naturally at your sides vertically, then hold two dumbbells and put them in front of your body. Palm facing the body. Then, lift one arm forward to make it parallel to the ground. Then return to the original position, lift the other arm forward and repeat the action.

All the above actions can be done at home or in other unrestricted places with only a pair of dumbbells. And the movements are relatively simple and easy to learn. Keep training and don't underestimate the strength of a pair of dumbbells. A pair of dumbbells and four movements can also help you burn body fat.