Even if you do n’t have time, a healthy body is still required. The dumbbell exercise recommended today is to allow everyone to take advantage of the rest and exercise.

Hold the dumbbell with both hands, and swing the arms up, down, left, and right to increase the intensity of the exercise. When turning the shoulder joint, the shoulder blades are closed one by one, and even the deep back muscles that can not be used normally can be stimulated. At the same time, the pressure brought by the pressure increases the muscle volume of the arms and the muscle strength. It naturally accelerates metabolism and improves fat. The speed of burning.

With the movements of other parts, such as twisting the waist, raising the legs, squatting, pressing the arms, etc., the whole body can move, feel the pressure brought by the dumbbells, and the fat in every corner of the body can burn. It only takes 7 minutes and insists on taking the time to do it every day. At home, you can easily and intensively exercise to lose weight.

Dumbbell fitness

Dumbbell bench press

Key exercise parts: The main training is the pectoralis major, deltoid and triceps.

Starting position: Lie on your back on a flat bench press with your feet flat on the ground. Hold the dumbbell with your palms straight up.

Movement process: Two arms are stretched out and stretched to both sides, and then slowly bent, and finally until the dumbbell naturally falls into a beat, then breathe in and raise the dumbbell on both sides, and repeat this movement.

Training points: Do not arch or hold your back and buttocks. This will cause the muscles to lose control and be dangerous.

How to choose the right dumbbell?

To exercise with dumbbells, you must first choose a dumbbell of the appropriate weight. On this issue, the reporter interviewed fitness coach Fiss. She said that if the purpose of the exercise is to strengthen muscles, you should choose dumbbells with 65% to 85% load.

For example, if the load that can be lifted every time is 10 kg, you should choose dumbbells with a weight of 6.5 kg to 8.5 kg for exercise. When practicing, 5 to 8 groups per day, each group moves 6 to 12 times, the movement speed should not be too fast, each group interval is 2 to 3 minutes.

If women want to lose weight, they can choose a lighter dumbbell of about 3 kg. It is recommended that they should do 15 to 25 times per group during exercise. The interval between each group should be controlled within 1 to 2 minutes. You can choose your favorite music to practice with.

Some office workers also came up with a way to replace dumbbells with mineral water bottles. For example, choose a large bottle of mineral water or an empty bottle of sand, so that you can exercise at any time in the office.

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