Busy to work, do not have much time to exercise, these are excuses today Xiaobian give you a dumbbell, quickly move it.
Dumbbell will practice 'muscle woman' it?
Many women do not like dumbbells, fearing that they will practice muscle mass, affecting the beauty.Fatigue coach Fays said that this is completely taken care of, men have 10 times more hormones than women to promote muscle growth, women do not have that kind of condition unless Is quite intensive training.Instead, proper dumbbell training can improve the basis of metabolism of women, to achieve the effect of weight loss does not rebound.
Cindy - Crawford is a famous dumbbell exercises spokesman.She's bodybuilding secrets are: small dumbbell + perseverance = devil body.Dumbbell exercises is an aerobics exercise combined with dumbbells, dumbbells used by the colorful, Small and exquisite, but each two, three pounds.
Dumbling allows you to make some simple, repetitive movements more fun, while exercising, while also allowing your entire body muscles to move, especially for arms, shoulders, backs, etc. Just starting Do dumbbell exercises, muscle and joint pain may occur, as long as a few days rest, the pain will disappear.
Healthy exercise to lose weight
Squat, bend, press down
Action Analysis: hands and dumbbells, feet stand apart, stand straight, arms naturally drooping, palm relative, abdomen, balance with the heel to support the weight of the whole body, knees, knees, lower body until the thighs parallel to the ground and even double Legs and elbows flush with the shoulders, elbows, dumbbells over the shoulder and even arms, the dumbbells over his head, arm rotation palms relative to maintain shoulder sagging and scapula peace .Back to the starting position.
Exercise areas: strengthen the buttocks, thighs, quadriceps, biceps, shoulders and upper back.
2 bow changes and lateral movements
Action Analysis: If the action of a starting action stand, right foot forward a big step forward, right knee bent; right knee and right ankle in line; left knee bent, heel raised. Bend, arms forward Dumbbells on both sides of the right foot. Straighten the body, the dumbbells back to both sides of the body, a rear foot, front foot straight, back to the initial posture. After the body upright, to do a side lift; Bend the elbows and wrists slightly, lower your arms and return to the initial position, then repeat the full set of moves, this time taking your left foot.
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 filled with sand, so that you can exercise at your office at any time.
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