For muscle strength training, muscle complex action training. Due to movement paralysis, pain, long-term inactivity caused by low muscle strength of patients, hand-held dumbbells, dumbbell weight can be used to resist the weight of active exercise, training muscle strength.
Dumbbells can train a single muscle; such as increased weight, you need a number of muscle coordination, but also as a muscle complex action training.
Weight lifting and fitness exercises.
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1, practice dumbbell before you choose the right weight.
2, the purpose of exercise is to increase the muscle, the best choice 65% -85% load dumbbell, for example, if each can lift the load is 10 kg, you should choose the weight of 6.5 kg -8.5 Kg of dumbbells for exercise. Exercise 5-8 groups per day, each action 6-12 times, the action speed should not be too fast, each group interval of 2-3 minutes. The load is too big or too small, the intermittent time is too long or too short, the effect will be bad.
3, the purpose of exercise is to reduce fat, it is recommended practice should be done each group 15-25 times or more, each group of control in 1-2 minutes. If you feel that this exercise is very boring, you can play with their favorite music, or follow the music to do dumbbells aerobics.
1-299kg (7.5 per kg)
300-499kg (7.1 per kg)
500kg or more (6.8 per kilogram)
0.5 kg / 1 kg / 1.5 kg / 2 kg / 3 kg / 4 kg / 5 kg
1LB / 2LB / 3LB / 4.5LB / 6.5LB / 9LB / 11LB
You can order other pounds and kilograms
1, long practice practicing dumbbells, you can modify the muscle lines, increase muscle endurance, often do heavy weight dumbbell exercises, can make muscle strong, strong muscle fibers, increase muscle strength.
2, can exercise upper limb muscles and waist, abdominal muscles. Such as do sit-ups in the back of the neck when the hands clenched dumbbells, can increase the burden of abdominal exercise; hand dumbbells do side of the body flexion or swivel movement, you can exercise the abdominal, oblique; Arm before the move, side lift, etc. can exercise the shoulder and chest muscles.
3, can exercise lower limb muscles. Such as holding a dumbbell single-legged squat, feet squatting and so on.