Girls like to wear skirts in summer. If there is a lot of fat on their arms, they will be very ugly. So thin arms are the top priority. Dumbbells are the fitness equipment often used for thin arms, but to achieve the effect of thin arms, you need to choose the right dumbbells, of which the weight selection of dumbbells is particularly important. Girls use the dumbbell thin arms to choose a few kilograms of suitable? How do girls use the dumbbell thin arms? Follow the small knitting to see.
Girls' dumbbell thin arm is suitable for lifting several kilograms of dumbbell thin arm. The weight of dumbbell thin arm needs to be selected according to their height and weight. Generally speaking, it is suitable for girls to weigh about 20 RM. This weight of dumbbell has a good role in shaping body and reducing fat.
Strictly speaking, if you want to lift the dumbbell thin arm, there is no uniform requirement according to the different height and weight of each person. Generally, 1-5rm tends to increase absolute strength, 6-12rm tends to develop muscle volume, and 15rm or more is to train muscle endurance. If your goal of dumbbell exercise is to strengthen your muscles, do 8rm to 12rm related dumbbell exercises every day, and do about 3 to 8 groups for each action; if your goal of dumbbell exercise is to build up your body, do 15rm to 20rm related dumbbell exercises every day, and do 5-6 groups for each action. For women, it is generally more suitable for the weight of about 20rm, and 20rm is inclined to the role of body shaping and fat reduction.
Maybe many people don't know about RM, so generally speaking, girls' thin arms are more suitable for 2.5kg weight. It's OK to choose 1.5-3kg dumbbells according to their own situation. If you want to have beautiful lines through strength practice, you can choose to do 8-10 times of exhausted weight. Repeat three groups of each action. This is the best way to do this exercise. The lightest is to use the dumbbells of 5 pounds (about 2.5kg) for women's use. The dumbbells of less than 2.5kg baby type are more suitable for jumping. They are not suitable for line practice. They can only make the meat slightly tight. The arms are close to the body, and the fat will be exposed.
How do girls lift dumbbells and thin arms
1. Dumbbell bending
Keep the position of standing and lifting the dumbbell from the bottom up to the ear, pay attention to the use of arm strength, and slowly repeat the action 15 times from the bottom up. At the beginning of this movement, the arm will feel sour, so it will be effective if you stick to it, but the amount of movement at the beginning can be adjusted appropriately.
2. Dumbbell side lift
Keep your body in a standing position with feet shoulder width apart. Unfold the arms on both sides of the body to do the upper and lower dumbbell horizontal lift, move slowly, adjust the breath to follow the rhythm to raise and lower the dumbbell.
3. Dumbbell rowing
This action is a bit like our running arm posture, with the body leaning forward and the arm moving back and forth between the two sides of the body. The whole movement track should be equipped with dumbbells, which will have a feeling of rowing.
4. Dumbbell curved arm
Lift the dumbbell hands over the head and lean back as far as possible from the top of the head. This action can exercise the muscle strength measured inside the arm, making the arm look more beautiful and powerful.
5. Dumbbell circle
Keep your hands straight forward and stand with your feet shoulder width apart. Draw the circle with both hands, and draw the circle outward 20 times. Draw the circle inside 20 times. Don't draw a circle too big. Use the strength of your arms, not your hands.