Do you think dumbbells are just tools for thin arms? Then you underestimate its function! Dumbbells can not only help you slim your arms, but also have obvious effects on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective. There are many books that teach dumbbells to keep fit. Open them and you will find that dumbbells have so many functions!
Advantages: there are many slimming demonstration movements, which are simple and easy to learn; If there is no dumbbell, you can use a mineral water bottle filled with water instead, which is convenient and economical.
Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.
Fitness time: 1 movement, do 20 movements, rest 1 minute, and repeat for 3 rounds.
Tips for slimming: Through different slimming actions, you can shape the muscle lines of the whole body.
Weight loss effect: ★★★★★
Practical durability: ★★★★★★★
Elastic rope
There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.
Advantages: Very effective for small muscle groups that are difficult to train.
Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.
Fitness time: 1 movement, 12 ~ 15 times, repeated for 2 rounds.
Tips for slimming: Remember to slow down and stretch the elastic rope slowly when doing it, which will be better and safer.
Weight loss effect: ★★★★
Practical durability: ★★
doughnut
Donuts are as versatile as dumbbells, but they are lighter and can be worn directly on your wrist. Besides being convenient to use, they are not tired to do it. You can wear it while running or walking, or even hide it in your clothes when you wear a little longer clothes, and no one will find it when you walk!
Advantages: directly worn on the wrist, there will be no sports injury.
Disadvantages: almost none, if there is, that's your excuse for being lazy!
Fitness time: 1 do 30 times, then rest 1 minute 1 round, repeat 3 rounds.
Tips for slimming: In addition to hand exercises, you can also do foot lifting exercises.
Weight loss effect: ★★★★★★★
Practical durability: ★★★★★★★
Spring clip dumbbell
This is a very common fitness equipment, its main function is to train the grip strength of the palm and strengthen the muscle curve of the elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.
Advantages: it does not occupy space and is convenient to use.
Disadvantages: no obvious slimming effect.
Fitness time: according to the strength of both hands, it will gradually increase from about 5 times. Don't hold it too many times at a time, or the chopsticks will be soft!
Tips for slimming: just take it out and hug it once or twice if you have nothing to do. Before you know it, you will be beaten so hard that people will scream!
Weight loss effect: ★
Practical durability: ★★★★
Torsion disc
Everyone who has used it thinks that the effect of twisting the waist is better than hula hoop. Mainly because it is almost easy to learn and quite fun, it is easier for people to persevere. The effect is worth recommending!
Advantages: simpler than hula hoop, more suitable for people who want to slim down but can't shake the hula hoop.
Disadvantages: people with poor balance should think carefully before using it.
Fitness time: 15 ~ 30 minutes.
Tips for slimming: The bigger the shake, the better, and the better the effect will be.
Weight loss effect: ★★
Practical durability: ★★★★
hula hoop
Many artists with small waists admire hula hoop very much. Hula hoop is really so effective! Whether you are a bucket waist or a thin straight waist, as long as you keep exercising for 20 minutes every day for a week, the obvious waist line will come out! It is suggested that when shaking, shake clockwise and counterclockwise alternately to balance the waist muscles, so that the trained' waist line' has a balanced aesthetic feeling.
Advantages: The effect of waist line sculpture is quick and obvious.
Disadvantages: I will have a backache for a day or two when I start shaking, and I don't want to insist.
Fitness time: more than 20 minutes or more than 500 times.
Tips for slimming: It is best to slim your waist with hula hoops and sit-ups, otherwise you may feel that your waistline is out, but your abdomen is prominent!
Weight loss effect: ★★★★
Practical durability: ★★★★★
Lose weight circle
In fact, there are many functions of slimming circle. It can shape the fat in arms, legs, abdomen and other parts, and is an all-round slimming aid. Although it will be easier to follow the teaching video, in fact, when you get to this weight loss circle, you will play your potential and naturally find the trick!
Advantages: You can exercise muscles in several parts at the same time.
Disadvantages: general fitness equipment stores are more difficult to buy.
Fitness time: 1, 3 times a week, each time 15 minutes.
Tips for slimming: follow the teaching video and do it while watching, which is interesting and effective!
Weight loss effect: ★★★★★
Practical durability: ★★★★★
Resistance ball
Resistance ball is a simple and interesting sport. Doing it by hand or with doughnuts has a good slimming effect, and doing it with the whole family can also enhance feelings. If you often feel sore, you can also use the resistance ball to help you relax, lose weight and stretch, killing two birds with one stone.
Advantages: In addition to training muscle lines, it can also stretch bones and muscles and increase softness.
Disadvantages: it takes up a lot of space and is easy to store after deflation, but it must be inflated before the next use.
Fitness time: do each movement 15 ~ 20 times, and do 3 rounds. 1 Do it at least twice a week.
Tips for slimming: Don't put it in the living room or bedroom, but usually sit as a chair.
Weight loss effect: ★★★★★
Practical durability: ★★★★★
Abdominal wheel
The first contact will definitely be quite laborious, because you will be sweating after doing it several times, but you will feel obvious in your abdomen after doing it. Therefore, girls with a lot of abdominal fat can quickly see Karen Mok's sexy abdominal muscle lines as long as they overcome inertia, increase the number of times step by step and keep doing it!
Advantages: you can train the muscles of your arms and abdomen at the same time.
Disadvantages: If you use the wrong force, you may feel sore hands but not your abdomen.
Fitness time: depending on your physical condition, some people can't stand up after two times, and some people can't feel it after ten times. It depends entirely on your feelings. Remember that haste makes waste, and the consequences of doing too many things at once may make you unable to do it all week!
Weight loss effect: ★★★★★★★
Practical durability: ★★
stair tread
People who seldom walk or run want to have a treadmill to help modify the curve of the lower body, but it is really tiring to repeat the boring steps all the time. If you don't really like sports, it will be difficult to last.
The slimming effect of treadmill on hips and legs is worthy of recognition. Speeding up the pace and making the heart beat more than 120 times per minute can improve the cardiopulmonary function! Don't be afraid. It won't last. Look at the following tips, and you will definitely get a good slimming effect on the treadmill.
Advantages: In addition to modifying the hip and leg lines, it can also improve the cardiopulmonary function.
Disadvantages: it takes up a lot of space and is not easy to store.
Fitness time: more than 20 minutes.
Tips for slimming: Put on your picnic clothes and imagine yourself hiking. The monotonous movements can last longer.
Weight loss effect: ★★★★
Practical durability: ★★★★