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1, It’s important to warm up well

When using dumbbells for fitness, it should be noted that adequate warm-up before exercise, including 5 to 10 minutes of aerobic training and stretching of the body’s main muscles.

2, The action is stable and not fast

Do not move too fast, especially the stability of the waist and abdomen is very important, training movements to avoid a single, the whole body balance is the most important, in addition to the standard movement, holding the dumbbell movement, although it is not difficult, but must be standard.

3, Posture error injury

If not in place, it is likely to train the wrong muscles. When the elbow joint is moderately bent, if the posture is wrong, it is easy to cause injury. After the exercise, relax, which is conducive to the development of long lines and streamline muscles.

4, Breathing stability regulation

Attention should be paid to the method of breathing, generally chest abduction or up when inhaling, adduction or falling when exhaling. In simple terms, it is exhaled when you exert yourself, and if necessary, you can make a sound to strengthen your strength.

5, Choose suitable dumbbells

Before using dumbbell fitness, to choose the quality of their own dumbbells, the purpose of exercise is to increase muscle, the best choice of 65%-85% load dumbbells.

Note: if each time can lift the load is 10 kg, you should choose a weight of 5 to 8 kg dumbbell exercise.

6. Practice times and time

Practice 5-8 groups, each group action 6-12 times, action speed should not be too fast, each group interval 2-3 minutes. Too much or too little load, too long or too short interval, the effect will not be good.

7, Do not blindly increase

Do not in order to pursue the speed of weight loss to choose heavyweight dumbbell, to know that the effect of weight loss is not proportional to the weight of the dumbbell! What suits you is the best.