Women's dumbbell weight

Using dumbbells is a good way for ladies to exercise. As for how heavy the dumbbells should be, it depends on the strength of the ladies. Generally, 3-5 kilograms is appropriate. This is more in line with the characteristics of women's strength and body. When exercising, you should also pay attention to doing it within your ability, so that you can exercise more scientifically. Don't blindly increase the weight. On the one hand, it will make the fitness effect counterproductive, and it will also easily cause muscle strain.

Dumbbells are not restricted by any venue and only require 1 square meter of space for training. Moreover, dumbbells are economical and affordable. Even the highest-end dumbbells only cost a few hundred yuan.

Exercise with dumbbells to make you more coordinated

When doing dumbbell exercises, the two dumbbells are completely independent. If you have not been training for a long time, you may find that they are wobbling while doing the movements. Therefore, in all dumbbell training, the body will mobilize all possible muscles to maintain balance and stability, including all small assisting muscles and stabilizing muscles, which is very beneficial to our body exercise. It can not only improve people's coordination and control, but also make you look more elegant and upright in life. If your body muscles are asymmetrical on both sides, you can also do some unilateral training.

Warm up thoroughly

Since dumbbell training involves a large range of joint motion, you should pay attention to adequate warm-up before training, including 5 to 10 minutes of aerobic warm-up and stretching of the main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. The movement should not be too fast, it should be controlled, especially the stability of the waist and abdomen is important. During training, exhale when exerting force and inhale when falling back. Avoid single-minded training movements; whole-body balance is the most important.

Dumbbell training can also help women's muscles become more elastic, improve their basal metabolism, and achieve the effect of weight loss without rebound.

Women should also do warm-up exercises when doing dumbbell exercises. By moving their limbs, blood circulation will be more favorable, which will facilitate exercise and avoid strain. There are great advantages to doing dumbbell exercises. On the one hand, it is not restricted by the venue. On the other hand, dumbbells are also convenient for exercise. The tools are simple and easy to use, making it a good way to keep fit.