A lot of MM resists dumbbell exercises, so that they will grow muscles and make their body shape not even enough. Is this really the case?
Dumbbells can increase strength, can reduce body fat, muscles are energy-consuming organs of the human body, muscle loss, our metabolism will decline. Therefore, it is necessary to have strength training during weight loss, which will increase the body's metabolism and become easier to become lean.
Improve the shape, strength training can maintain good muscle lines, so that the body will look better and more confident.
Enhance bone density, reduce the risk of injury, increase energy, and strength exercise can make your metabolism strong, energetic, and not easy to feel tired. People who participate in strength training have greatly improved their sleep quality.
Will dumbbells produce "muscular women"?
Many women do not like dumbbells, worrying that they will develop muscle mass and affect beauty. Fitness coach Fiss said that this is totally worrying. Men have 10 times more hormones than women to promote muscle growth. Women do not have such conditions unless they are quite intensive training. On the contrary, proper dumbbell training can improve women's basic metabolism and achieve the effect of losing weight without rebound.
Holding a dumbbell during aerobics can make some simple and repetitive movements more interesting. And proper weight-bearing can also make the muscles of the whole body move, especially for shaping the arms, shoulders, back, etc. When you start to do dumbbell exercises, the muscles and joints may be painful. As long as you rest for a few days, the pain will disappear by itself.
Dumbbell bodybuilding training methods for various parts
Dumbbells are one of the important equipment for bodybuilding training. It is like a hammer and chisel, capable of sculpting every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training. Here's how to practice a whole body with a pair of dumbbells.
1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, using dumbbells to move is also more comfortable. If you use dumbbells to do straight leg deadlift exercises, you can also effectively develop biceps femoris.
2. Calf: Standing upright, holding dumbbells for one-leg lifting exercises, which is better than training with calf machine. You can also step on the board with your forefoot and place dumbbells on your knees for one-leg or two-leg sitting heel exercises.
3. Back: Compared with barbells, using one or two dumbbells to do leaning rowing exercises (one arm is safer for the lower back) can make the back muscles grow faster. Back exercises can not only exercise the anterior saw muscles of the chest, but also develop the muscle groups on both sides of the back.
4. Chest: On the supine bench, use dumbbells to lie down, push up and push down, which is more conducive to muscle growth than using barbells, because it can stimulate muscles extensively and deeply. Dumbbells can also be used for multi-angle bird exercises to develop various parts of the pectoral muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell birds. This practice not only has a good effect, but also can reduce the burden on the shoulder and avoid sports injuries.
5. Abdomen: Lie on your back, put the dumbbells behind your head to abdomen and sit up, you can practice the upper abdominal muscles; abdomen and lift your legs (the upper body is not moving) to practice the lower abdominal muscles.
Many people eat and sleep a little in winter and hate dark mornings and short days. This is called "winter blue". Others have more serious symptoms such as sleep disorders, withdrawal symptoms, binge eating, depression, anxiety, and lethargy. These often lead to family, work, and relationship difficulties. This is a perceived problem called seasonal affective disorder (SAD).
SAD is caused by a lack of bright light in winter. The light that enters our eyes stimulates our brain and controls our daily rhythm through the production of hormones. For some people, winter does not have enough light to regulate the hormones that prevent us from getting up and sleeping, being energized, and depressed.
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