Dumbbells make fitness refuse excuses. Sedentary office workers and student parties need to get exercise. Many people choose this sport when they lose weight. Moderate exercise is good for health, and exercise can lower blood sugar. Let's take a look at the dumbbell's excuse for refusing fitness. Fitness, knowledge.
Dumbbells make fitness refuse. Fitness 1 dumbbell is not restricted by any venue, and only 1 square meter can be used for training. And dumbbells are economical, even the most upscale dumbbells are only a few hundred yuan.
Practice dumbbells to make you more coordinated.
When doing dumbbell exercises, the two dumbbells are completely independent. If you don't train for a long time, you are likely to stagger when doing actions. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all tiny auxiliary muscles and stabilizing muscles, which is very beneficial to our physical exercise. It can not only improve people's coordination and control, but also make you look more elegant and upright in life. If your muscles are asymmetrical on both sides, you can also do some unilateral training.
Fully preheating
Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5~ 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. Training movements should avoid singleness, and overall balance is the most important.
Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Take a break between each movement 15 second, and * * * do 3 cycles. Do it three times a week. After 5 weeks, it can be increased to 4 cycles.
If you really can't find dumbbells, you can use a dictionary, a water bottle or even two papaya instead.
Body shaping effect
Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim. About two months, the effect came out.
Adapt to the crowd
Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.
Practical strategy
Warm up fully: If you don't warm up enough, the chances of injury will increase.
Action standard: Holding dumbbells, you can't "wave dance" naturally. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. Practice hard when you shouldn't practice, and you haven't practiced when you should.
Moderate bending: the elbow joint should be slightly bent. If "stretched" 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 long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
skill
How to choose the dumbbell that suits you?
1, detachable dumbbell, pay attention to the quality of screws when selecting, and it is best to choose brand products, because poor quality is easy to trip and dangerous.
2. Choose dumbbells with appropriate weight. Continuous lifting 15~25 times. If you feel close to the limit, it suits your weight. If you lift 15 times, you will find it untenable, indicating that this weight is overweight.
You can choose according to different training purposes: I suggest you choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.
What is the difference between different prices?
1, plastic dumbbells are brightly colored and can be practiced at home. On the ground, the sound is very light, but plastic dumbbells are more afraid of grinding.
2. Stainless steel dumbbells are wear-resistant and suitable for outdoor use.
Dumbbells make fitness an excuse to refuse fitness 2 1. Watch dumbbell exercises at close range.
Cindy crawford is the best candidate to be elected as the spokesperson of dumbbell practice competition! Cindy's bodybuilding secret is: small dumbbell+perseverance = devil figure! In the gym, I saw these little things, which are very light, brightly colored and slim, each weighing only about 2 kg. Coach Chen Aijuan said that dumb bell exercises integrate boring dumbbell training into the rhythm of aerobics, making simple and repetitive movements interesting. The weight of dumbbells can make all muscles move, which is a perfect combination. At present, dumbbell exercises are very popular in gyms in Jiangcheng. Chen asked me to practice with her. I picked up the dumbbell. Not heavy! I can insist on it completely, but with the music playing, I feel that my movements are not so flexible. I've been squatting with my arms bent and my waist twisted, and my whole body is full of motivation. Only jumped 15 minutes, out of breath. When I stopped, I felt a little sore in my arm, but I could bear it. Chen told me that dumbbell exercises pay attention to "moderate weight and repeated many times". In a class, it only takes about 35 minutes to lift dumbbells. If they are too heavy, they will build large muscles.
2. Classic action playback
The first technique is dumbbell lateral bending.
Stand with your legs lunged, tuck in your abdomen, put your left arm back, bend your elbow as close as possible, bend your arm forward, and do 12 ~ 16 times, then repeat the same action with your right arm. Exercise area: you can subtract the fat and fat on the outside of your arm.
Step 2: Pull the dumbbell upright and sideways.
Stand upright with your feet shoulder width, tuck in your abdomen, hold a dumbbell in your left hand, put your right hand behind your neck, bend to the left and repeat the same action in the opposite direction. Exercise area: It can help you tighten the muscles in your waist.
The third move is squat.
Feet are separated in tandem, lunge, front foot and front foot land, rear foot land, heel pad land, and lift dumbbells vertically with both hands. Focus on the hind feet, squat down, the front and rear legs are 90 degrees, and the hind legs are perpendicular to the ground. Exercise area: It can make thighs slender and firm.
3. Body shaping effect
Dumb bell exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back, and can also lengthen muscles and make the body slim. About two months, the effect came out.
Adapt to the crowd
Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.
Practice strategy
Warm-up: If you don't warm up well, the chances of injury will increase. The final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. Action standard: Holding dumbbells, you can't "wave dance" naturally. Although the action is not difficult, it must be standard. If it is not in place, it is likely to practice the wrong muscles: practice hard when you shouldn't, and practice when you should. Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.
Learn to relax: just doing dumbbell exercise will hurt your muscles and joints a little, so take a proper rest after exercise.