Dumbbell exercise is an integral part of the equipment, is very common in the gym, often see someone to increase muscle, they do not know, their fat reduction effect is quite good, oh.
How to choose the weight?
'Boys standard'
· 10kg dumbbells can do 1-5, your applicable weight is 8kg
· 10kg dumbbells can do 6-10, your applicable weight is 12kg
· 10kg dumbbells can do 11-15, your applicable weight is 14kg
... and so on
'Girls standard'
· 5kg dumbbells can do 1-5, your applicable weight is 3kg
· 5kg dumbbells can do 6-10, your applicable weight is 4kg
· 5kg dumbbells can do 11-15, your applicable weight is 5kg
... and so on
How to choose the right dumbbell?
Dumbbell exercise, we must first select the right weight dumbbell.About this issue, the reporter interviewed fitness instructor Fiss, she said, if the practice is intended to enhance muscle, should choose 65% to 85% load dumbbells.
For example, if the lifting load is 10 kg each time, you should choose to exercise dumbbells weighing 6.5 kg to 8.5 kg. Practice 5 to 8 groups a day, each action 6 to 12 times, the speed of action should not Too fast, each interval of 2 to 3 minutes.
If the woman in order to reduce fat, you can choose about 3 kg lighter dumbbell, it is recommended practice should be done in each group of 15 to 25 times, each interval control in 1 to 2 minutes, you can choose their favorite music with practice.
Some office workers also came up with the replacement of dumbbells with mineral water bottles, such as the choice of large bottles of mineral water or empty bottles of sand, so that they can exercise at any time in the office.
Just 7 minutes, insist on doing a day to do, in the home can easily and high-intensity exercise to lose weight.
First, hold the bell squat extension
Shoulder width apart shoulder, both hands each hold an 8-10 pound dumbbell, placed between the feet.His adduction, squat, knee do not exceed the toes.
Tighten the abdomen, legs under pressure, stand up, his hands raised up over the top of his head, his shoulders to maintain the width of both hands and then back squatting position, repeat the action 60 seconds.
Second, the side bell
Legs apart shoulder width, holding an 8-10-pound dumbbell in his left hand, and raised his right arm, his left hand naturally drooping on his side.
Upper body bent to the right, his right hand close together five fingers, palms down, down to the right foot before .At the same time left arm up, perpendicular to the ground.Note that the legs straight.For the same side of the repeat action, a total of 60 seconds.
