Dumbbell is not subject to restrictions on the venue, practicing anytime, anywhere, not only shape but also reduce fat.
Dumbbell will practice 'muscle woman' it?
Many women do not like dumbbells, fearing that they will practice muscle mass and affect aesthetics. This is completely worrisome. Men have 10 times more hormones than women to promote muscle growth. Women do not have that kind of condition except for intensive training. On the contrary, proper dumbbell training can improve the basic metabolism of women, to achieve the effect of weight loss does not rebound.
How to choose the right dumbbell?
Dumbbell exercise, we must first select the right weight dumbbell. On 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 come up with the replacement of dumbbells with mineral water bottles, such as the choice of large bottles of mineral water or empty bottles filled with sand, so that you can exercise at your office at any time.
Dumbbell fitness
1, dumbbell bench press
Focus on training sites
The main training is pectoralis major, deltoid and triceps.
Start position
Supine on the bench in the flat bench, feet flat on the ground. Two palm up dumbbell up.
Action process
Two arms open to both sides of the straight, and then slowly bent, and finally to dumbbells naturally fall into a beat, and then breathing on both sides of the dumbbells will be on the move, sitting on this repeat.
Training points
Do not arched or suffocated your back and buttocks, which can make muscles out of control and dangerous.
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