Dumbbell weight-loss exercises tighten body muscles and improve metabolism, and protect yourself while exercising. This exercise can help us exercise well, and regular exercise is conducive to enhancing our cardiopulmonary function. This sport requires high physical fitness. Let's take a look at dumbbell slimming exercises to tighten body muscles and improve metabolism and knowledge.

Dumbbell exercise can tighten body muscles and improve metabolism. For anyone, going out in the cold season is a disaster. Let alone go to the gym at night, let alone impossible! So lazy people often say, "I'm so afraid of the cold!" But I also hate getting fat! " Then let's introduce an indoor dumbbell weight loss exercise to make you not fat in winter.

Bow and arrow dumbbell exercise

Many people think that dumbbell exercise can only thin your arms. In fact, this action can also fully tighten the muscles of the lower body and abdomen and eliminate fat.

And because you hold a heavy dumbbell and exercise in the right posture, "trunk strength" is also necessary, so that the muscles at the waist can be tightened.

1. Hold dumbbells in both hands.

2. Take a big step back with your right foot and bend your right knee. (The standard is that the heel is just above the knee, which is about 90 degrees. ) Put your hand on your right knee.

3. Exhale, at the same time, straighten your left wrist to the ceiling. Inhale and return your wrists to your knees. Repeat 10 times.

4. Repeat the same action on the other side.

Lateral movement

This kind of exercise can greatly exercise the body, so it contains the elements of aerobic exercise, which can fully burn the fat around the buttocks and thighs, thus shaping the three-dimensional buttocks and tight thighs. The point is, every movement should be done with breathing.

1. Hold dumbbells in both hands.

2. Inhale, at the same time, straighten your hands at shoulder height, and take a big step to the right with your right foot. Be careful not to bend over at this time.

3. Move your right foot to the ground outside your left knee.

4. Exhale slowly, bend your knees at the same time, slowly put down your hands and get close to the ground. Return to the original position, do 10 times, and repeat the same action on the other side.

How's it going? No matter which action, in order to maintain posture, you need to use the large muscles of the trunk such as mitral and gluteal muscles around the scapula at the root of your wrist, which can speed up metabolism and sweat fully. The wrist muscles are still weak. If you don't hold the dumbbell straight with one hand, you can also adjust the amount of water in the plastic bottle. Don't force it, try to fit your weight. Please start dumbbell exercise in the room while watching TV or before taking a shower.

Dumbbell weight loss exercises tighten body muscles and improve metabolism. Two indoor dumb calisthenics recommended for lazy people.

Determined to say: "I must be thin this year!" " "people who go back to the gym can't stand cold nights ... so they soon forget their vows. No, it should be said that many people want to forget their vows. Anyway, if you want to persist, the environment is very important. Therefore, those who don't like going out in cold weather should create an environment where they can exercise at home.

If you are at home, you don't have to go out on purpose in cold weather, and you don't have the trouble of changing clothes. You just need to prepare a dumbbell to roll around somewhere in your home. As long as you have this, your house is no different from a gym. Moreover, it will not be seen by others, and it can also tighten muscles. There really is no better space.

Key points of dumbbell exercise

Clean up the house and make sure there is room for exercise.

If it is female, the dumbbell weighs 0.5 ~ 3kg.

If there are no dumbbells, you can use plastic bottles instead. )

Do it at least twice a week, and 3~4 times is ideal.

The above is the most basic point. The dumbbell exercise to be introduced this time is not so efficient. This is because slowly cooperating with breathing exercise will have the effect of aerobic exercise, and using dumbbell load will have the effect of exercising muscles and forming muscle strength, thus shaping a delicate figure.

When it's cold, basal metabolism is the fastest in a year, so it's also the easiest time to lose weight, you know? Once the cold season comes, there will be a "temperature difference" between body temperature and temperature, and the body temperature will naturally rise. It is said that when the body temperature rises by one degree, the metabolism will accelerate 13%, and the energy consumed will also increase. If we can make good use of the body system, then the ambition of "losing weight this year" started in 2000 can be realized soon. Because you work hard in the cold season, you can lose weight quickly.