Recommended three groups of efficient dumbbell fitness methods

　　With modern people's love for fitness, dumbbells are also very popular as an ancient fitness equipment. They are the most popular, most convenient, cheapest, most popular, most practical and effective fitness equipment. Today, the editor is going to explain how to use three sets of dumbbells to achieve high-efficiency fitness. I hope it will help everyone. exercise Get in perfect shape!

　　Dumbbell fitness group

　　1. Upper limb comprehensive training group

　　Action one : Hold dumbbells in both hands, stand with your feet shoulder-width apart, hold the dumbbells in both hands, and lift them upwards.

　　Action 2 : Lift the dumbbells flat, with your elbows and shoulders level, and lift them up at the same time after extending your shoulders.

　　Action three : Hold dumbbells with both hands opposite each other, lower the dumbbell behind your head, keep it still for 1 second, lift it up, and return to action one.

　　Pay attention to keeping your arms stable during the lift, keep your back straight throughout the process, and breathe at a constant speed. Complete 10 times as one set, and complete 3 sets every day. 　

　　2. Lower limb comprehensive training group

　　Action one : Bend over and bend your knees slightly, keep your back straight, hold dumbbells in both hands in front of your knees, and curl upwards to the limit and stop.

　　Action 2 : Bend down slowly, hold dumbbells in both hands into a static push-up position, and do a set of push-ups.

　　Action three : Maintain a static push-up position, support one foot, and lift the knee on the other side. Be careful not to touch the ground during the knee lifting process, and stay still for 1 second. Then switch to the other side, and return to action one after the action.

　　Be careful not to choose dumbbells that are too heavy. When doing push-ups on the bell, pay attention to the stability of your body and breathe evenly throughout the process.

　　3. Core strength training group

　　Action one : Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in front of you. Then start from the left side and make the dumbbell make a circular motion around the body, paying attention to mainly exerting force on the waist and abdomen.

　　Action 2 : After the circular motion, place the dumbbell on the right side of the head and perform tree-cutting movement downwards, paying attention to the coordination of the overall large muscle groups.

　　Action three : Repeat Action 1 and Action 2 in the opposite direction.

　　Pay attention to breathing evenly throughout the exercise, keep it slow, and focus on the waist, abdomen and back muscles.

　　Be careful when using dumbbells for fitness

　　Dumbbells are an auxiliary equipment for strength training. They can play a very good role in both strength training and body shaping.

　　When using dumbbells for fitness, we also need to pay attention to some things to ensure that we can use dumbbells to exercise safely. The most important thing is to fully warm up before exercise, including 5-10 minutes of aerobic training and stretching of the main muscles of the body.； Don’t move too fast, especially the stability of the waist and abdomen is very important ； Avoid single training movements, whole body balance is the most important.

　　In addition, the movements must be standard. Hold dumbbells and exercise. Although the movements are not difficult, they must be standard. If they are not done properly, you may be training the wrong muscles.； The elbow joint is moderately bent during lateral raises. If it is "stretched" too straight, it is easy to be injured. ； Relax after practicing to help the muscles develop into long lines and streamlined shapes.

　　The last thing to pay attention to is the breathing method. Generally, inhale when the chest is abducted or raised, and exhale when the chest is adducted or dropped.