In many strength training, there are many actions that we can choose. In addition to going to the gym to exercise with large equipment such as barbells, you can also exercise with your bare hands. There is another kind in between, which can be exercised with small instruments. Among the types of small instruments, dumbbell is the one we are most familiar with. It occupies a relatively small area, is economical and practical, is easy to carry and has a wide range of applications, and can adjust its weight according to its own requirements.
Then, in the training of using dumbbells, we should also learn how to choose dumbbells. In addition to your acceptance, you should also choose the weight of dumbbells according to the effect you want in training. It's not that hard to say. From the training goal, if you want to keep fit, you can choose dumbbells with relatively small weight and practice many times, so that you can get the best muscle line shape and accelerate the burning of fat. If you want to increase your muscles, you should choose dumbbells with relatively large weight and exercise less.
In addition, for the choice of movements, unless you have a special part to train, you can choose some full-body movements, which can shape and burn fat at the same time and improve exercise efficiency. Therefore, the actions we share below can be completed with only a pair of dumbbells. These movements are compound movements, which can shape the whole body and burn fat at the same time. You can practice them as a group, or choose the movements you need to train.
Action 1: dumbbell squat press
First, keep standing, with the distance between legs shoulder width, legs straight, arms bent, forearms perpendicular to the ground, hands holding dumbbells, palms facing each other, and then move your hips down until your thighs are parallel to the ground. Then get up and stand, while standing, push the dumbbell up, raise your head and straighten your arm, squat down again, and retract and bend your arm at the same time.
Action 2: Lift dumbbells.
Stand up straight, with your legs separated by a distance greater than the shoulder width, straighten your back, tighten your abdomen, straighten your arms at the front of your body, hold the dumbbell so that your palms face your body, then move the dumbbell up to your chest so that your arms and forearms are close to overlapping, and then slowly move it down, so that the dumbbell can return to the position at the front of your abdomen, continue to squat, make your thighs parallel to the ground, and move the dumbbell down to your calves, then get up and continue to lift.
Action 3: Dumbbell sit-ups
The head, back and buttocks are attached to the ground, the legs are bent, the heels support the ground, and the legs are separated by a certain distance. The upper arm is close to the body, and the lower arm is bent to hold the dumbbell in its abdomen position, and the upper arm is forced by the abdomen to sit up straight, and at the same time, the arms are raised above the head and straightened. Then slowly lie back, bending your arms down and returning to your abdomen.
All the above actions can be completed with only a pair of dumbbells. The choice of dumbbell weight should be based on the weight that you can accept and the weight that suits you. We shouldn't blindly increase the weight. During the movement, you should slow down as much as possible and feel the feeling of muscle force with your heart. Moreover, the movements are relatively simple, but we should also pay enough attention to make all the movements in place. Dumbbells help you lose weight. A pair of dumbbells is convenient and practical, and can also help you shape your body.