Dumbbell is a device that is often used by people in life. During the exercise process, we will use many movements, and among these movements, some movements require the use of dumbbells, such as lifting dumbbells. Of course, the movement of lifting dumbbells is particular. What is the correct way for girls to lift dumbbells?
The correct way for girls to lift dumbbells
1. Put your feet together, tighten your abdominal core, and draw your shoulders back and sink.
2. Hold the dumbbells with both hands, with your fists facing forward, your upper arms close to your body, and keep them fixed.
3. Use the elbow joint as the main force to bend the arms and lift the dumbbell until the dumbbell is close to the chest, and pause for a moment.
4. Slowly release the force and return to the starting position. Do not relax completely at the lowest point and the arms are not completely straight.
Benefits of lifting dumbbells for girls
1. Practicing dumbbells for a long time can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength.
2. It can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly at the back of the neck with both hands, which can increase the load of abdominal muscle exercises; holding dumbbells in hand and doing side flexion or turning exercises can exercise the internal and external oblique muscles; Arm raises, lateral raises, etc. can exercise shoulder and chest muscles.
What should girls pay attention to when lifting dumbbells
1. Choose the appropriate weight before practicing with dumbbells.
2. The purpose of the exercise is to build muscle. It is best to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted each time is 10 kilograms, you should choose dumbbells with a weight of 6.5 kilograms to 8.5 kilograms for exercise. During practice, do 5-8 groups every day, with each group doing 6-12 times. The speed of the movements should not be too fast, and the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will be poor.
3. The purpose of exercise is to lose fat. It is recommended that each group should be 15-25 times or more during exercise, and the interval between each group should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice with your favorite music, or do dumbbell aerobics following the music.