Club ⒈ is suitable
There are three ways to exercise
①Take the dumbbells curved arms - exercise biceps
②Take the dumbbells horizontally with open arms - exercise pectoral
③Take the dumbbells to do the throwing motion -- exercise triceps brachii, triceps brachii, triceps brachii
After getting up in the morning, do ① ② ③
Before going to bed in the evening, do ① ② ③ is the most effective
It is estimated that the effect can be achieved in 3 months
Dumbbells are not subject to any site restrictions, only 1 square meter of space can be trained. And dumbbells are affordable, even the most high-grade dumbbells are only a few hundred dollars.
Practicing dumbbells makes you more coordinated
When doing dumbbell exercises, the two dumbbells are completely independent, and if you don't train long enough, you're likely to wobble while doing the movements. So, in all dumbbell training, the body will use all the muscles that may be involved in order to maintain balance and stability, including all the fine assisting and stabilizing muscles, and this is very beneficial to our body's exercise, which not only improves a person's coordination and control, but also makes you look like you move more gracefully and straighten up your body in your life. If your body muscles appear asymmetrical on both sides, you can also do some unilateral training.
Full warm-up
Since the joints move a lot in dumbbell training, you should pay attention to a full warm-up before training, including a 5-10-minute aerobic training warm-up and stretching of the main muscles of the body. In the choice of weight should also pay attention to, especially in the first ten minutes of training, to choose the maximum load 55% ~ 70% of the dumbbells. The speed of the action should not be too fast, but should be controlled, especially the stability of the waist and abdomen is very important. Exhale when you start the force in training, and inhale when you fall back. Training action to avoid a single, whole body balance is the most important.
Dumbbell training can also help women's muscles more flexible, improve women's basic metabolism, to achieve the effect of weight loss does not rebound
Dumbbell full-body circuit training
(Dumbbell weight 3 ~ 5 kg)
Training methods
Main exercise parts
Half squat 20 ~ 25 times
Thigh legs, glutes
Arm curls 30~35 reps
Biceps on the front side of the arms
Back rows 20~25 reps
Back
Arrow squats 15~20 reps
Thighs, glutes
Arm flexion behind the neck 20~25 reps
Triceps on the back side of the arms
Pull-ups 25 to 30 reps
Lats
Side raises 20 to 25 reps
Shoulders
Rest 15 seconds between each movement, ****Do 3 cycles. Do this 3 times a week and increase to 4 cycles after 5 weeks.
If you can't find dumbbells, you can also use a dictionary, water bottle or even two papayas instead.
Sculpting effect
The dumbbell exercise has a fat-reducing and shaping effect on all parts of the body, especially the arms, shoulders and back, and it can also elongate the muscles and make the body slim. About 2 months, the effect is out.
The dumbbell exercise is suitable for a wide range of people, basically all people can try.
Exercise Tips
Full Warm Up: If you don't have a good warm up to do this kind of equipment exercise, the chance of injury will increase.
Movement standard: holding dumbbells, naturally not possible to "flailing". Although the action is not difficult, but must be standardized, if not in place, it is likely to practice the wrong muscles, should not be practiced that piece of desperation to practice, the practice of the practice of the opposite did not practice.
Moderate bending: the elbow joint should be slightly bent, if "taut" too straight, it is easy to get hurt.
Learn to relax: the final relaxation is also very important, which is conducive to the development of muscle to long lines, streamlined. Just do dumbbell exercises, muscles and joints will be a little pain, after exercise to pay attention to rest.
Tips
How to pick the right dumbbells for you?
1, removable dumbbells, pick to pay attention to the quality of the screws, it is best to choose branded products, because the quality of the bad easily disengaged, more dangerous.
2, choose the right weight dumbbells. Continuously lift 15 to 25 times, feel close to the limit, is the right weight for you; if you lift 15 times on the feeling of support, indicating that this weight is overweight.
3, you can choose according to different training purposes: it is recommended that you best choose two pairs of dumbbells, one heavy, one light. Heavy dumbbells training large muscle groups, chest, back, legs and so on. Light dumbbells to train small muscle groups, arms, shoulders, calves and so on.
What is the difference between the different prices?
1, plastic dumbbells are more colorful, can also practice at home, put on the ground when the sound is very light, but the plastic is more afraid of grinding.
2. Stainless steel dumbbells are more resistant to wear and tear, suitable for outdoor use.
You can find the coach to answer your questions about fitness