1, How to lose weight for women's dumbbells
(1) slimming effect
The use of women's dumbbells can play the role of slimming arms, shaping the chest, waist, buttocks and legs, so that women can fully burn fat, lose fat and shape successfully in aerobic fitness!
(2) Weight loss action
Dumbbell chest shaping method, action essentials: dieters take a sitting or standing posture, straighten their arms, hold dumbbells with appropriate weight in both hands, slowly lift them to the chest position, and then do chest expansion exercises for unlimited times. This not only helps to relax muscles and tendons, but also helps to relieve fatigue of chest and arm muscles, promote blood circulation speed, prevent female breasts from sagging, make them firm and plump, and enhance the sense of chest lines. At the same time, it can also improve women's heart and lung blood supply and oxygen supply ability and improve the heart and lung function of dieters.
Lift arm method, action essentials: the dieter takes a standing position and holds a dumbbell in each hand. Keep your body upright, and your toes are naturally separated and shoulder-width; Slowly lift the left arm and dumbbell, lift the dumbbell to the front of the body, the top of the head and the left rear, rotate 180 degrees, and then return to the original position, that is, the arm naturally droops. Change your right arm and repeat this action. This can exercise the muscles of cervical spine, back and arms, help blood return, promote the rapid decomposition of lactic acid in muscles, gradually restore their elasticity and compactness, completely get rid of fat, and achieve weight loss success.
2. Multiple combinations of women's dumbbells
1, 2kg~4kg is moderate.
Generally speaking, the size of female dumbbells used by girls is still relatively large. There are 1kg to 5kg in the market, which refers to the weight of one. Generally speaking, if you like fitness, you can choose between 2 kg and 4 kg for the first time to use dumbbells, which also refers to the weight of a single one, which is a relatively moderate weight. However, if girls generally use dumbbells, they don't need too much weight, because we don't need strength training.
2. Try to suit yourself.
Choose from the above 2kg to 4kg (single weight). Some people say that this is just a moderate weight. We can choose between the two, or choose lighter or heavier according to our own needs, because everyone's training demands are different. Some girls may just want to shape, but some girls may want to gain muscle, so we should choose according to our own needs and within our power.
3, can be combined with dumbbell practice.
If girls want to shape by dumbbells, they can use a slightly lighter dumbbell, such as two or three kilograms, and use a pair to train with gymnastics or combine with other training programs, such as Pilates and yoga. It is generally suggested that aerobic exercise combined with slow training is better for shaping, and practicing dumbbells is not only beneficial to the shaping of arms, but also beneficial to the whole back and upper body.
3, exercise weight loss skills
Skills 1, relax aerobic exercise
Adhere to aerobic exercise for half an hour every day, and master the intensity and rhythm of exercise in aerobic exercise. Constantly changing the rhythm can get twice the result with half the effort. If you add some gentle movements to the usual high-intensity exercise, this rhythm will consume more calories than maintaining a rhythm.
Tip 2: Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds.
Then put your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.
Tip 3: Divide exercise time.
Many people like long-term exercise, and such high-load exercise will inevitably make them feel more tired. Therefore, Bian Xiao suggested that the distance or time of running every day should remain unchanged and should be divided into two stages. You can exercise part in the morning and finish another part at night, which can effectively increase the consumption of calories.
Tip 4: Walking with Load
For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.
Tip 5: Pay attention to posture.
When you exercise on the treadmill, elliptical machine or treadmill, you can burn 10% more heat by swinging your arms naturally or holding the handle of the equipment gently.