Learn the most simple dumbbell fitness method

Dumbbell, one of the easiest, most affordable fitness equipment.

Dumbbell exercises, is not affected by the venues, and simple to learn. But in malls or fitness Hall there are all kinds of dumbbell, weight vary, how to pick the dumbbell?

1. practice before you select the appropriate weight of dumbbell.

(Men only around 15 kg/3 kg/ladies only)

2. practice to muscle, it is best to choose a 65%-85% load of dumbbell.

For example, if each can lift loads is 10 kg, you should select at 6.5 kg — 8.5 kg of dumbbell exercise. Practice day 5 — 8 groups of action 6-12 times faster movement speed too, each set interval 2-3 minutes. Load is too large or too small, intermittent too long or too short, the results are not good.

3. exercise to lose fat, it is recommended that the practice should be for each group of 15-25 times or more, each interval control in 1-2 minutes.

If you feel that this kind of exercise is boring, you can tie in with their favorite music, or doing dumbbell exercises with music.

The long-term benefits of dumbbell exercises:

1. long exercise dumbbell, you can modify the lines, increase muscle muscular endurance, often do weight bias of dumbbell exercises, you can make your muscles strong, strong muscle and increase muscle strength.

2, can exercise in upper limb muscles and back, abdominal muscles.

Where do sit up in the back of the neck, hands dumbbell exercises can increase the load on the abdomen; hand dumbbell lateral flexion or doing rotation movement, can exercise abdominal internal and external oblique muscles; hand arm dumbbell of former lift, Delt, can exercise in the shoulders and chest muscles.

3, can exercise lower limb muscles.

If the handheld dumbbell single foot Crouch, feet CMJ, etc.

(Practice editing: Tran Hung Wong)