Women's dumbbell fitness is more suitable for women to practice at home, the action is easy to learn, this fitness method can not only enhance the chest, shoulders, waist rubber, arms, legs and buttocks muscle strength, but also to make the body joints ligaments and internal organs The function of the organs has been improved and it will also help to lose weight.
At first practice, muscle soreness may occur. However, after five or six exercises, this symptom will disappear. As for the weight of the dumbbell, it should be determined according to the individual's physical condition. The dumbbell with a weight of about 1 kilogram can be used for exercise. Afterwards, as the physical strength increases, the weight of the dumbbell is appropriately increased. As for the number of exercises. The same principle should be followed step by step, but the maximum number of exercises per action should not exceed 20 times.
1. Straight arm loops Legs diverge, equal shoulder width, two hand bells cross in front of the abdomen. The straight arm swings to both sides and is lifted to the top of the head by the lateral plane, and then the straight arm is restored before crossing the body.
This action helps to strengthen people's shoulder muscles.
2. Scaffolding Press the two legs apart, the same shoulder width, hand-held bell hanging on the body side. The forearm holds a bell and the upper hip rests on the side of the body; when it is lifted to the shoulder. Then lift up until the arms are straight above the top of the head. Then press the original road to restore.
This action helps to strengthen the human arm and shoulder muscles.
3. Bench push-up Pull-up on the bench, curl the arm and hold the bell on the chest, palms facing each other. Push the dumbbell straight up until both arms straighten. Then straight arm falls above the head; then lift it to the top of the chest.
Restore by original route.
This action helps to strengthen people's chest and shoulder muscles.
4. Former flexion and swinging Two legs crossed, the same shoulder width, upper body flexion, arms straight, two hand bells in front of the legs. Straight hips up to the top of the head, the upper body slightly back, and then restore the original way.
This action helps to strengthen people's back muscles.
5. Flat pull chest spread legs spread out, from the same shoulder width, double hand held before the bell level. Palm relative. Straighten the arm to the sides and pull it back to restore it.
This action helps to strengthen people's shoulder and chest muscles.
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