After the development of the weight loss, I controlled my mouth and opened my legs. The aerobic and anaerobic were all put on the agenda. I even invited sports props to help, and I thought about ending the fat as soon as possible.
Dumbbells are a good hand to reduce fat and muscle, which can be used as a “forward” to exercise the main muscle group of the human body; it also achieves “assists” to double the effect of exercise. Simple operation, saving money and efficient, hurry up and understand it.
You and the perfect figure, there is only a dumbbell
Which dumbbell is better worthy of your efforts?
In order to meet different needs, dumbbells also have different weight specifications, a variety of materials and designs. Looking at the rows of dumbbells on the shelf, many sports little white are already dazzling, so how to choose a dumbbell type that suits you?
Xiaobian compiled several common dumbbells to allow you to easily distinguish their advantages and disadvantages, and then choose according to their needs.
The bell is covered with a rubber layer, and the internal filling is generally stones or cement.
The sound of the landing dumbbell is small,
But the size is large, and it will have a rubber flavor after a long time. In winter, cold may harden and crack.
The periphery of the cast iron and iron block is wrapped in soaking, divided into two types: light and hemp surface. Plug -plastic dumbbells are more common,
Its color is richer, the handle is short, the grip is good, the color does not fall off, and the service life is long. It is more common in women’s shaping exercise.
However, the overall weight is small, which is not suitable for large weight training.
The overall cast iron is made of electroplating on the surface. Electro -plated dumbbell density is high and high in hardness, and corrosion resistance is not easy to wear, and it is smaller than that of glue dumbbells
However, the texture is strong, and other facilities are easily damaged when bumps.
Baking paint dumbbell
Paint the high -quality cast iron after plating.
The paint dumbbells are similar to electroplating dumbbells. They are resistant to abrasion resistance and do not take up space. The paint dumbbells are more visually textured and more ornamental.
But in the case of sweating, paint may produce a little odor.
There is sponge protection outside the body.
It’s safer to use,
But the weight is small, the heaviest is only 2 kg, which is more suitable for use or jumping.
Water -injection dumbbell
When not injecting water, there is almost no weight, and it is easy to carry. You can adjust the amount of water injection according to your own strength.
You can inject up to 1 kg of water, or you can install a fine sand of the same volume to increase weight.
Sports divide the target, dumbbells are not difficult to choose
During the actual dumbbell training, many people often fall into doubt. I do n’t know how many groups of dumbbells should be selected, how many groups do each time, and how many times each group should be done. actually,
For different training crowds and training goals, the weight of dumbbells and the choices of groups can be paid attention to.
I do n’t know how to choose, come and make the key points with Xiaobian.
1. When the home sports fat burning shaping
If you choose dumbbells at home, to cooperate with the weight needs of fitness, HIIT and other movements to improve fat burning effects, or to optimize your body lines and improve your body, do some exercises such as small muscles and unilateral joints such as arms and shoulder joints For example, the arm flexion and extension, the side flat lift, etc. At this time, the mode of small weight, multiple numbers can meet the movement needs.
You can start trying from the weight of only 2 kg. Each movement is 10-15 times/group. Each group is exactly exhausted. Do 3-5 groups and rest for 1 minute.
2. When the goal is enhanced
If your exercise goal is to further increase your muscle weight and make your muscles fuller, the training of large muscle groups such as hip and legs, chest, and core is inevitable. If you want to conquer them, there is no heavy stimulus, so when you do dumbbells leaning into the actions of these muscle groups, such as heavy squats, etc., I suggest you choose a medium -weight dumbbell. Do not put too much muscle pressure.
You can start with a dumbbell with a single 4 kg. Each action is 8-12 times/group. Each group is exactly exhausted. Do 3-5 groups and rest between the group for 1-2 minutes.
3. During the training of strength
When the body’s muscles are improved, they want to continue to enhance muscle strength and physical strength, or have bodybuilding pursuits. As they increase muscle, they also need to practice composite movements for large muscle groups, such as dumbbells hard tensile and bench press.
The weight of the dumbbells should also increase with a large weight and small number.
Under the premise of ensuring safety, each group should be exhausted. Each action is 3-6 times/group. Try to choose the maximum weight that can be completed. For 4-5 groups, the rest between the group can be extended appropriately.
TIPS: How to find the weight that suits you?
When gradually increasing the weight of the dumbbell,
If you can complete the number of targets very standards, but you can’t do more again, and after finishing a set of exhaustion, it means that this weight is exactly suitable for you.
For example, if you are conducting muscle increase training, you can use 4 kg of dumbbells to try it. You can complete 8-12 under 8-12, but you cannot complete the 13th, indicating that the weight of 4 kg is right. If the trial training is less than 8, the dumbbell is too heavy, and the more than 12 times is too light. You need to replace the dumbbells in time. After finding the most suitable weight, you need to start formal training.
If you want to make full use of dumbbells, you need to know these
1. Use dumbbells to thin the whole body
According to the editor, after many children’s shoes get a pair of dumbbells, only a few actions such as bending and flat lifts can be made. Some people think that dumbbells can only practice their shoulders.
In fact, as long as you carefully understand and use it correctly, dumbbells can help you exercise most muscle groups and achieve good exercise effects.
If you want to enrich your exercise content and practice more parts, hurry up and unlock these postures.
Action 1: Dumbbell diamond bench press
Action 2: Dumbbell clip chest
Action 1: Slotting flying birds
Action 2: Dumbbells lean down to rowing
Hip leg training
Action 1: Dumbbell squat
Action 2: Hard pull
Action 1: Rotten Russia
Action 2: Like a heavy dumbbell
2. Precautions for using dumbbells
Although the dumbbell operation is simple, if the exercise is improper, it will also affect the exercise effect and hurt. In order to avoid unnecessary risks, these details cannot be careless when using dumbbells.
Hold the dumbbell with both hands, so that the dumbbell rod is pressed on the palm,
It is conducive to the dumbbell weight from the wrist to the elbow.
The wrist should be avoided too much backwards, keeping straight,
Can effectively protect the wrist joint.
The speed of dumbbell action should not be too fast,
During strength training, muscle contraction and diastolic take a certain time, otherwise it will easily strain the muscles.
It is not difficult to want a good figure. As long as you devote it with your heart, choose the right exercise, and find a good way. A pair of dumbbells can solve the fat of the whole body. Choose the dumbbell that suits you. Hurry up!