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Exercise the whole body with a dumbbell: 7 minutes in one exercise, fat becomes muscle

10 People involved  2021年04月05日 17:58  classification : exercise to lose weight  comment

Even if you don’t have time, you still need a healthy body. The dumbbell exercise recommended today allows everyone to take advantage of the rest and exercise.


Hold the dumbbell with both hands and swing your arms up, down, front, and back, the weight of the dumbbell can appropriately increase the intensity of the exercise. While rotating the shoulder joints, the shoulder blades are closed, and even the deep back muscles that cannot be used normally can be stimulated. At the same time, the pressure brought by the pressure increases the muscle mass and muscle strength of the arms, which naturally accelerates metabolism and increases fat. The speed of burning.

Cooperate with other parts of the body, such as twisting the waist, raising the legs, squatting, arm pressing, etc., so that the whole body can move, feel the pressure brought by the dumbbells, and the fat in every corner of the body can be burned. It only takes 7 minutes to do it every day, so you can easily and intensively exercise to lose weight at home.


Dumbbell fitness

Dumbbell bench press

Key training areas: 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: stretch both arms to both sides, and then slowly bend, until the dumbbells naturally fall into a beat, and then breathe while lifting the dumbbells on both sides, and repeat this movement of sitting.

Training points: Do not arch your back and buttocks or hold your breath. This will make your muscles lose control, which is dangerous.


How to choose the right dumbbell?

For dumbbell exercises, you must first choose a dumbbell of the right weight. Regarding this issue, the reporter interviewed the fitness coach Feith. 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 is 10 kg each time, dumbbells weighing 6.5 kg to 8.5 kg should be selected for exercise. Practice 5 to 8 groups a day, each group moves 6 to 12 times, the movement speed should not be too fast, the interval between each group is 2 to 3 minutes.

If women want to lose fat, they can choose lighter dumbbells of about 3 kg. It is recommended to do 15 to 25 reps for each group, and the interval between each group is controlled at 1 to 2 minutes. You can choose your favorite music to cooperate with the exercise.

Some office workers have also figured out how 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

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