Can you lift your arms with a dumbbell?
Lifting dumbbells can thin arms, and often doing dumbbell exercise can exercise arm muscles to make the arm more detailed.
Many girls feel that lifting dumbbells is MAN, but in fact, dumbbells are also weight and size, and the effect will be better than simply doing aerobic exercise. The thin body is not the perfect body, combined with muscle lines to make you more and more charming.
Dumbbells are definitely fitness artifacts, not only because they can work out to the main muscles of the body, but also because of their great fitness. So after a certain level of fitness, a pair of dumbbells will be able to handle all the exercises.
Lifting dumbbells is very beneficial to thin arms. Dumbbells can effectively exercise the muscles above and below the body, which can well shape the arms, shoulders, and back. It can improve the overall balance of the body, and it can continuously activate your muscles and make Its growth.
Schoolgirl thin arms with multiple dumbbells
Girls use multiple dumbbells, this requires looking at your fitness goals, fitness exercises and your personal foundation.
Bodybuilding theory uses RM to indicate the maximum number of repetitions a given load can make. For example, if the practitioner can only lift five consecutive weights, the weight is 5RM.
In general, 1-5RM tends to increase absolute strength, 6-12RM tends to develop muscle volume, 15RM or more is to train muscle endurance. If your dumbbell fitness purpose is to increase muscle, then do related dumbbell exercises 8RM to 12RM every day, every action to do 3 to 8 groups or so; If your dumbbell fitness purpose is to sculpt, then do the relevant dumbbell exercises 15RM to 20RM every day, each action to do 5-6 groups.
For women, it is generally more suitable for about 20RM weight, 20RM is biased towards body fat loss.
The correct method of dumbbell thin arm
1) Naturally stand on the ground with your feet, grasp the dumbbells with your left hand, hang your right hand naturally, straighten your back, inhale, step forward with your left foot, bend your left knee, and keep your right foot straight. Put your right hand on your left thigh, hold the dumbbell with your left hand and bend your elbow to 90 degrees, keep your back straight, keep your legs open for 10 breaths, and repeat the action for the other side. Repeat 10 groups or so.
2) Keep your feet apart and shoulders wide and toe hook, hands on the ground, the whole body parallel to the ground, waist and abdomen and legs to keep tight muscles. Left hand bent elbow on basketball, inhale, straighten you With both hands, keep the whole body up, keep breathing naturally, and move up and down, and stick to 10 groups.
3) Relax on your feet and stand on the ground. Hold both hands at the ends of one dumbbell. Straighten your hands up and raise your head. Straighten your back, look straight ahead, inhale, and pull your hands to the right. Stretching, the left leg instep kicked straight back, the right foot to maintain the center of gravity of the entire body, the action adhere to 10 breaths, then repeat the other side to repeat the action. Left and right as a group, repeated 10 groups of movement.
4) Naturally stand on the ground with your feet. Hold both ends of your dumbbells with both hands. Stretch your hands straight on your chest. Straighten your back and look straight ahead. Breathe the right heel and your heel, and lift your right foot. The ground is parallel, inhale, slightly bend your knee of your left foot, keep the body parallel, the movement adheres to about 10 breaths, and then repeat the action for the other side, left and right as a group, and the movement repeats around 10 groups.
5) With both feet bent and knees lying on the ground, place a basketball under the soles of your feet, keeping your legs perpendicular to the ground. Keep your hands on your sides and keep your thighs and abdomen tight. Breathe your fingers and straighten them up. On both sides of the body, lift your shoulders, necks, and head together. Hold the movements for about 10 breaths, then slowly let go of your body. Repeat about 10 times.
6) The legs are bent and step on the ground. The upper body relaxes and lays on the ground. Hold the two dumbbells together and hold the two hands together. Flex your hands and keep your elbows and shoulders high. Keep breathing naturally. Inhale and keep the thighs in place. Waist and stomach force, reverse your upper body to the left. The movement adheres to about 10 breaths, and then repeats the other movement.
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