Even if no time, a healthy body still want, today's recommended dumbbell exercise, is to allow everyone to use the rest of the gap, exercise up.
Hands grip the dumbbells, swinging arms up and down around, the weight of the dumbbells can increase the intensity of exercise.Surrounding the shoulder joint, the scapula one by one, even the back can not be used deep muscle can be stimulated, At the same time the pressure caused by pressure, so that the amount of muscle increased arms, enhance muscle strength, natural acceleration of metabolism, increase the rate of fat burning.
With other parts of the action, such as wrists, legs, squats, pressure arm, so that the whole body can move up and feel the pressure caused by dumbbells, body fat in every corner can burn up. Just 7 minutes, adhere to Take the time to do a day doing, at home can easily and high-intensity exercise to lose weight.
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.
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 come 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, which can be exercised at any time in the office.
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