A dumbbell exercises the whole body: a movement for 7 minutes, fat becomes muscle
Students are busy studying, office workers are busy working, and they have no time to go to the gym. Don't you want to lose meat?
Even if there is no time, a healthy body is still necessary. Today's recommended dumbbell exercise is to let everyone take advantage of the break to exercise.
Hold the dumbbell tightly with both hands, and swing your arms up and down, back and forth, so that the weight of the dumbbell can appropriately increase the intensity of exercise. When the shoulder joint is rotated, the shoulder blades are opened and closed. Even the deep back muscles that can't be used normally can be stimulated. At the same time, the pressure brought by the pressure increases the muscle mass of both arms, improves the muscle strength, naturally accelerates the metabolism, and improves the speed of fat burning.
Cooperate with other parts of the action, such as waist twisting, leg lifting, squatting, arm pressure, so that the whole body can move up, feel the pressure of dumbbell, every corner of the body fat can burn up. Just 7 minutes, insist on doing it every day, at home can easily and high intensity exercise to lose weight.
Dumbbell fitness
Dumbbell Press
Key exercise parts: the main training is pectoralis major, deltoid and triceps brachii.
Starting position: supine on a flat bench, feet flat on the ground. Hold the dumbbell with your palms straight up.
Action process: two arms open to both sides straight, and then slowly bend, and finally to the dumbbell natural fall into a beat, and then breathing in the dumbbell want to both sides up, repeat this action.
Training points: do not arch back and buttocks or suffocate, this will make the muscles out of control, is dangerous.
How to choose the right dumbbell?
Dumbbell exercise, first of all to choose the right weight of dumbbell. On this issue, the reporter interviewed fitness coach Feisi. She said that if the purpose of exercise is to strengthen muscles, dumbbells with 65% to 85% load should be selected.
For example, if you can lift a load of 10 kg each time, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. During the practice, 5-8 groups of each group move 6-12 times a day, and the speed should not be too fast, with an interval of 2-3 minutes for each group.
If women want to reduce fat, they can choose the lighter dumbbell about 3kg. It is suggested that they should practice 15 to 25 times in each group, and the interval of each group should be controlled at 1 to 2 minutes. They can choose their favorite music to cooperate with the practice.
Some office workers have come up with a way to replace dumbbells with mineral water bottles. For example, choose a large bottle of mineral water or empty bottle of sand filling method, so that you can exercise at any time in the office.
