Dumbbell equipment to lose weight and exercise should not be too heavy

Dumbbells are an auxiliary equipment for practicing strength. Whether it is practicing strength or shaping the body, they can play a good role.

　　There are two main dumbbells on the market. One is a dumbbell with fixed weight, made of pig iron, with an iron rod in the middle, and solid spheres at both ends (as shown in Figure ①). The weight of light dumbbells ranges from 2 to 16 catties, and heavy dumbbells can be 10, 15, 20, 25, 30 kg. The other is a stainless steel dumbbell with adjustable weight, similar to a reduced barbell, a combination dumbbell composed of a bell rod and a bell nut. , put a round iron piece of varying weight on both ends of the short iron rod, with a weight ranging from 10-30 kg (as shown in Figure ②). In addition to iron dumbbells, there are also wooden or plastic dumbbells.

　　When purchasing, it is best to choose a detachable combination dumbbell. Pay attention to the quality of the screws when choosing, otherwise it will be easy to trip and cause danger. In addition, choose dumbbells according to fitness purposes.

　　If you practice heavy-weight lifting and other large-scale exercises, the dumbbells should be large enough, and you must be close to the limit if you lift 3-5 times in a row; It is bodybuilding, just choose the weight that is close to the limit 8-12 consecutive times; if you are losing weight or practicing muscle endurance, the weight that is close to the limit is lighter. It is enough to lift it 15-25 consecutive times. Women generally focus on losing weight, and the weight of dumbbells is 3-5 kg ​​is enough; men can choose dumbbells of about 10-15 kg.

　　When using dumbbells to exercise, you should pay attention to: warm up fully before exercise, including 5-10 minutes of aerobic training and stretching of the main muscles of the body; do not do too fast in your movements, especially The stability of the waist and abdomen is very important; the training movements should be avoided single, and the whole body balance is the most important. In addition, the movements should be standard. Holding a dumbbell, although the movements are not difficult, they must be standard. If they are not in place, they may be trained in the wrong muscles; when lifting the elbows, they are moderately bent, and if they are "stretched" too straight, they are easily injured; relax after exercise, which is conducive to the development of the muscles to long and streamlined shapes.

　　The last thing to pay attention to is the breathing method, generally inhale when the chest is abducted or lifted, inhaled when it is introverted or exhaled when it is inhaled or when it is depressed.