Basic dumbbell exercise method

Dumbbell exercises are actually very convenient for everyone. After all, they don’t take up much space and can exercise many parts of the body. For those who are just starting out, it is recommended that you first learn the basic dumbbell exercise method, which will make it easier for beginners. It does not mean that you just pick up the dumbbells and lift them all at once. If the method is wrong, the effect of the exercise will be affected, so the exercise needs to be done correctly.

Reasonable dumbbell exercises for beginners:

Incline Dumbbell Press - Chest

1. Adjust the bench to 30-45 degrees.

2. In the preparatory posture, place the dumbbells on the outside of your shoulders. Do not let the dumbbells sink to the sides. Keep the chest muscles under tension and controlled at all times.

3. Be careful not to lift the dumbbells straight up or down when lifting them up. Spread your arms to the sides in an "arc shape" to concentrate on the stretching and contraction of the pectoralis major muscles.

Incline Fly 2 - Chest

1. The angle between the upper arm and forearm (100-120 degrees, not less than 90 degrees) and the shoulder, dumbbell and elbow joint are on the same parallel line.

2. Hold the bells with both hands, with your palms facing each other, and slowly expand them to both sides using the tension of your pectoralis major muscles.

Three oblique curls Seated alternating curls Alternating twist curls - arms

1. The seat is at a slight angle, allowing for a more isolated arm workout.

2. Pay attention to the contraction at the peak, and use control to continuously control the midpoint when going down, and do not use inertia to go straight up or down.

3. Wrist rotation means adding wrist rotation to the process of lifting the dumbbells to increase the stimulation to the biceps.

Quadruple Roll-Up - Abdomen

1. Be careful not to place your hands lightly on both sides and do not use force to press.

2. Compress the chest and ribs towards the pelvis, and do not use the strength of the waist to exert force.

Diet method:

1. Eat small and frequent meals. The daily calorie intake is about 1500-1700. In order to maximize personal metabolic rate, it is recommended that you eat small meals frequently. The blood sugar concentration of the human body is lowest in the morning, so breakfast is very important. You should eat enough foods containing carbohydrates and protein while maintaining a certain calorie intake.

2 You can eat lunch separately, one portion at noon and the other when you are hungry at 3 or 4 pm.

3. Eat less fruit. Although fruits contain vitamins and minerals, they are also high in fructose. If you want to eat them, it is best to choose those with a low glycemic index and try to eat them before noon.

Additional information

Dumbbell and other resistance training or strength training is a more suitable aerobic exercise for diabetic patients. Dumbbell exercises can exercise muscles, increase muscle heat storage, and promote

It promotes the metabolism of calories, improves the body's ability to consume glucose, and lowers blood sugar.

Diabetic patients should start with light weight training. They can first use small dumbbells or a mineral water bottle filled with half a bottle of sand to exercise, 2 to 3 times a week, each time for 15 to 20 minutes. Then gradually increase the intensity of exercise according to your own situation.

and the weight of the dumbbells.