Can dumbbell exercises really help you lose weight?

Dumbbell exercise is a very simple form of exercise. The main tool used in dumbbell exercise is dumbbells. By practicing with dumbbells, you can practice shaking your body and strengthen your body muscles, which can help us lose weight and promote fat metabolism. But we all know that dumbbells are for exercising muscles. So when exercising with dumbbells, many girls will worry about whether their muscles will turn into fat during dumbbell exercise. Can dumbbell aerobics help you lose weight?

Many girls are afraid of exercising their muscles. In fact, women don’t need to worry about developing blocky muscles. On the contrary, by paying attention to stretching and pulling, they can also develop muscles with beautiful curves!

Dumbbell exercises only take 15 minutes, and the training intensity can be gradually adjusted so you won’t be too tired. If you add in more comfortable jogging and walking, and a healthier diet (note that this is not a diet), you can definitely achieve the myth of losing 6 pounds in a week! Moreover, if you stick to it, you will transform into a slim beauty who will never gain weight again.

Dumbbell slimming exercise slimming full guide to lose 6 pounds in a week

Ready Stance

Stand firmly on your feet with your feet shoulder-width apart. Stay still while practicing gymnastics. Keep your back straight and engage your abdomen and waist. Keep your knees relaxed and slightly bent. Do not stop the movement while the gymnastics is in progress, please continue to move the dumbbells slowly.

NO.1 Lunge Upper Arm Flexion and Extension

A. Hold dumbbells with both hands, palms facing inward. Step forward with your left foot and press down into a lunge, with your left thigh parallel to the ground. While pressing down, turn your left palm over so that the palm is facing up, and at the same time raise your left hand until it is at shoulder height.

B. Straighten your legs and lift your body (do not step backward). At the same time, lower your left hand and raise your right hand to shoulder height. Repeat 12 times with each arm, then switch legs. Repeat 2 times on each leg.

Exercise parts: biceps, buttocks, quadriceps

NO.2 Upright Clean and Jerk

Stand with feet shoulder-width apart and knees slightly bent. Hold dumbbells in both hands and let them hang in front of your legs with your palms facing inward. Lift the dumbbells to chest height with your upper arms parallel to the ground. Then lower it to its original position.

Do 10 times in each set, 2 sets in total.

Exercise area: shoulders

NO.3 Back Lift

A. Stand with your feet hip-width apart and your knees slightly bent. Hold dumbbells in both hands, hanging at your sides, with your palms facing inward. Lean forward 45 degrees from the hips, keeping your back straight and your arms toward the ground.

B. Bend your elbows slightly and lift the dumbbells from the side until you feel pressure in the middle of your shoulder blades. Restore to the original position.

Do 10 times in each set, 2 sets in total.

Exercise area: upper back, shoulders

NO.4 Weighted abdominal curls

Lie on your back with your right foot on the ground and your left ankle resting on your right knee. Hold dumbbells in both hands with your palms facing up, your hands close to your shoulders, and your elbows pointing to your sides. Lift your upper body, shoulders off the ground, and draw your right knee toward your chest. Lower to the starting position and repeat.

Note: Keep your shoulders relaxed and do not lower your chin or raise your head.

Do 10 times for each leg, 2 sets in total.

Exercise area: Abdomen

Frequently Asked Questions about Dumbbell Exercises

1. After practicing, I feel pain in my waist and shoulders. Should I stop practicing?

It is normal to experience muscle soreness when you first start practicing. However, if you hold the dumbbells incorrectly, you may damage your tendons and ligaments, or hurt your joints due to incorrect posture. At this time, you must stop practicing and seek medical examination. Wait for your doctor to confirm that there is no problem before exercising. You can also go to the gym and receive guidance from professionals.

2. Is the speed of doing dumbbell exercises important?

YES, mastering the speed of dumbbell exercises is the key. Only by maintaining a slow speed can the purpose of practice be achieved. The practice of one movement should be based on 2-3 seconds. If you practice for a long time, you can maintain it longer.

Dumbbells are a very simple form of exercise. Men can exercise their body muscles by practicing dumbbell exercises, while women can lose fat on their upper body. Pay attention to the combination of work and rest. Don't be too tired in a set of exercises. Take a break and let your shoulders relax, so that fat will not be converted into muscle.