1. Choose the right dumbbell weight: choose the dumbbell weight that suits you. Too heavy is easy to get hurt, too light is bad. Beginners are advised to start with lighter dumbbells and gradually increase their weight.
2. Warm-up exercise: Before the dumbbell slimming exercise, warm up for 5- 10 minutes, such as jogging and skipping rope. , can increase body temperature and heart rate and prevent sports injury.
3. Dumbbell lateral bending: Stand with your feet shoulder width apart, hold the dumbbell with both hands, and your arms naturally droop. Bend to the left, try to keep your left hand close to your left foot, and touch your ankle with your right hand. Go back to the starting position and repeat on the right. Do it 15-20 times per side.
4. Dumbbell twist: Stand with your feet shoulder width apart, hold the dumbbell with both hands, and your arms naturally droop. Slowly turn your upper body forward, touch the ground with your hands as much as possible, and then turn back to the starting position. Do it 15-20 times per side.
5. Sit-ups: Lie on your back on the ground with your feet flat and your hands behind your head. Lift the upper body with the strength of abdominal muscles, let the elbow joint touch the knee as much as possible, and then slowly put it down. Do 15-20 times in each group.
6. Push-ups: prone on the ground, hands slightly wider than shoulders, fingers forward. Push your body up with the strength of your arm until your arm is straight. Do 15-20 times in each group.
7. Aerobic exercise: After dumbbell slimming exercise, do aerobic exercise for about 30 minutes, such as running, swimming, cycling, etc., to help burn fat and improve metabolism.
Precautions:
1. Keep breathing smoothly and don't hold your breath.
2. The movements should be standard and avoid exercising in the wrong posture.
3. Adjust the intensity and frequency of exercise according to your physical condition.
4. Keep exercising to see the effect.