Use dumbbells to lose weight in 9 movements and you will become thinner

　　Dumbbell exercises are a familiar weight loss exercise, but are you really doing it right?

　　In fact, only nine movements are needed to achieve weight loss in a short time. Let’s take a look at these weight loss exercises:

　　Step 1: First step out with your left leg to the left, then hold the dumbbell with both hands and move it closer to the left leg, then switch to the other foot, repeat this for 1 minute in groups, and insist on doing 3 to 5 groups every day.

　　Step 2: Hold the dumbbells with both hands, then press the upper body down at 90 degrees, then stand up, and repeat this for 1 minute in one group, 3 to 5 groups every day.

　　Step3: Hold the dumbbells with both hands, then do a downward half-squat, and then stand up. Do this for 1 minute in one group, and do 3 to 5 groups every day.

　　Step 4: Hold the dumbbell with both hands, and then stretch one foot forward in a forward motion. At the same time, lift the two hands upward until it is level with the shoulder. Then switch to the other foot. Repeat this for one minute in groups, and insist on 3 to 5 groups every day.

　　Step5: Hold the dumbbells with both hands, spread your legs, and then do a half-squat exercise. Hold this movement for 1 minute in one group, and do 3 to 5 groups every day.

　　Step 6: Lie flat on the yoga mat, then hold the dumbbells on both sides of your hips with both hands, and do exercises with your waist upward. Repeat the exercise for 1 minute in one group, and insist on 3 to 5 groups every day.

　　Step 7: Same as Action 1, hold one group for 1 minute, and then hold for 3 to 5 groups every day.

　　Step8: Hold the dumbbells with both hands, then place them vertically on both sides, and take turns pressing down with your legs. Hold the action for one minute in one set, and then hold on to 3 to 5 sets every day.

　　Step9: Hold the dumbbells with both hands, then press from bottom to top, and press one leg down to form a semi-arch. The professional movements should be held for 1 minute in one group, and then 3 to 5 groups every day.

　　This set of dumbbell exercises doesn't take much time, but the effect is super obvious. You can see the results after a period of time.

　　Will dumbbells create a "muscular woman"?

　　Quite a few female I don’t like dumbbells because I worry that they will build muscle mass and affect my aesthetics. Fitness coach Faith said that this is completely unnecessary. male There are 10 times more hormones to promote muscle growth than women, and women don't have that condition unless they train quite intensively. On the contrary, proper dumbbell training can increase women's basal metabolism and achieve the effect of losing weight without rebounding.

　　Supermodel Cindy Crawford is a spokesperson for dumbbell exercises. Her bodybuilding secret is: small dumbbells + perseverance = devilish figure. Dumbbell exercises are combined with dumbbells exercise A kind of aerobics, the dumbbells used are brightly colored, small and exquisite, each weighing only two or three pounds.

　　Holding dumbbells during aerobics can make simple, repetitive movements more interesting. Appropriate weight-bearing can also make the muscles of the whole body move, especially the arms, shoulders, back, etc. can be shaped. When you first start doing dumbbell exercises, you may experience pain in your muscles and joints. As long as you rest for a few days, the pain will disappear on its own.

　　How to choose the right dumbbells?

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

　　For example, if the load you can lift each time is 10 kilograms, you should choose dumbbells weighing 6.5 kilograms to 8.5 kilograms for exercise. During practice, do 5 to 8 groups every day, with each group doing 6 to 12 times. The speed of movement should not be too fast, and the interval between each group is 2 to 3 minutes.

　　If women want to lose fat, they can choose lighter dumbbells of about 3 kilograms. It is recommended that each group should be practiced for 15 to 25 times, and the interval between each group should be controlled at 1 to 2 minutes. You can choose your favorite music to practice with.

　　Some office workers have also come up with ways to use mineral water bottles instead of dumbbells. For example, choose a large bottle of mineral water or fill an empty bottle with sand, so that you can exercise at any time in the office.