Practice dumbbell, let you more harmonious

In practice, dumbbell do two dumbbell is completely independent, if you train time is not long, probably in the rickety when do the action. So, in all the dumbbell training, in order to keep the body balance and stability will use all might be involved in muscles, including all the help of small and stable muscle, and muscle to the body of exercise is very useful, it can not only improve the coordination and control, also can make you are in life seemed more elegant, more action figure forceful. If your body muscles appear on both sides of the asymmetry, also can do some unilateral training.

Sufficient warm-up

Due to the training of joint activities dumbbells extent, so before practice to pay attention to sufficient warm-up, including 5 ~ 10 minutes of aerobic training to warm up and stretch, the major body muscle. In the weight of the choice also should pay attention to, especially in the training before ten minutes to select the maximum load, 55% to 70% of the dumbbell. The movement speed is not too fast, to have control, especially the stability of the waist and abdomen is very important. Training when expiratory, force found in fall. Training to avoid a single action, the whole body equilibrium is the most important.

Dumbbell training can also help women with more flexibility, improve muscle of women based metabolism, to reduce weight don't rebound effect.

Systemic circulation dumbbells training

(dumbbell weight < SPAN well-US > = EN 3 ~ 5 kg)

Training method

Main exercise place

Crouch partly 20 ~ 25 times

Thigh, hip

Hand for 30 to 35 times arms

The arm of the side before biceps

Back row 20 ~ 25 times

back

Arrows step squat down 15 ~ 20 times

Thigh, hip

Neck flexion butt 20 ~ 25 times

The triceps side arm muscle

Pull 25 to 30 times

waist

Levelly obeying 20 ~ 25 times

shoulder

Every movement of rest between 15 seconds of 3 cycles. Three times a week. Five weeks after can be added to the four cycle.

If it can't find dumbbell can also use a dictionary, water bottle or even two papaya instead.

Perfect effect

Dumbbell exercise to all parts of the body has the effect of reducing fat model, especially arms, shoulders and back, still can stretch muscles, let the body becomes slender. About 2 months, the effect is out.

Adapt to the crowd

The dumbbell exercise for the crowd is very wide, basically all the people can try.

Practice strategy

Full warm up: do such equipment movement, if not ready to warm up, will increase the risk injury.

Action standard: take dumbbell, natural impossible "random flick flurry". Although the movement is not easy, but must standard, if not in place, probably practice wrong muscles, shouldn't the practice the piece that practice, this practice of desperately instead to practice didn't.

Moderate bent: elbow bend, if "cage" stretched too straight, very easy to be injured.

Learn to relax: finally relaxation is very important also, this helps to long lines, the streamline muscle development. Just do dumbbell hold, muscle and joint would be a little pain, to pay attention to rest after exercise.