2. It can not only strengthen the muscle strength of chest, shoulders, waist and abdomen, arms, legs and buttocks, but also improve the functions of joints, ligaments and internal organs of the whole body, which is also helpful for losing weight.
3. Enhance muscle strength and relieve daily work fatigue. Through weightlifting training, women's maximum strength load can be increased by 30%-50%.
4. Reduce muscle soreness and back pain. Strength training such as weight lifting can not only promote the development of skeletal muscles, but also help to strengthen the firmness of soft tissues and joints. A recent survey in 12 years shows that weightlifting training can successfully relieve and eliminate chronic back pain, with an effective rate as high as 80%.
5. Increase bone density and reduce the risk of osteoporosis. Through weightlifting training, the calcium content in women's spine can be increased by 13% in just half a year. With proper diet, osteoporosis caused by calcium deficiency can be well resisted. This is the main reason why many middle-aged and elderly American women are keen on weightlifting training.
Extended data
Matters needing attention in practicing dumbbells
1. Irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joints are under great pressure, and a slight deviation in movements will cause joint sprain and muscle fiber strain of small muscle groups.
2, can not be overweight, overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual.
3. The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.
4. In strength training, the breathing rhythm is coordinated to ensure the sufficient oxygen supply in the body, thus ensuring the movement quality. There are also some special movements, such as dumbbell sit-ups, and the breathing mode should be adjusted accordingly: exhale when sitting up and inhale when lying flat. Everyone should find a suitable breathing method according to their own situation.