20-minute Aerobic Exercise: A Guide To Dumbbell Exercises For Girl

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Hi, this article is for ladies who are looking for a quick and effective way to lose weight. Aerobic exercises are an excellent way to burn calories, tone your muscles, fight stress and improve cardiovascular health. Today I will share with you some of the best dumbbell exercises that can be done in 20 minutes or less!

Contents

Dumbbells Preface………………………………………………………..1

Fundamental Contents………………………………………………….1

Practice Method…………………………………………………………..2

Dumbbell Benefits………………………………………………………..2

How to use dumbbell exercises for women at home?…….3

Relife’s development in the dumbbell industry:……………..4

FAQs of dumbbells during the exercise…………………………5

Dumbbells Preface

Dumbbell is a kind of auxiliary equipment for weightlifting and fitness exercises used to strengthen muscle strength training. Because there is no sound during practice, it is named dumbbell.

Fundamental Contents

A dumbbell is a simple piece of equipment used to strengthen muscle strength training. Its primary material is cast iron, and some are covering with a layer of rubber.

Its purpose is muscle strength training, muscle compound movement training. Patients with low muscle strength due to exercise paralysis, pain, long-term inactivity, etc., hold a dumbbell and use the weight of the dumbbell to exercise resistance against resistance and train muscle strength.

Dumbbells can train a single muscle; if you increase weight, you need the coordination of multiple forces. It can also use as a kind of muscle compound exercise training.

Auxiliary equipment for weightlifting and fitness exercises, There are two kinds of fixed weight and adjustable weight.

  • Fixed weight dumbbells. It is making of pig iron, with an iron rod in the middle and solid balls at both ends. Because there is no sound during practice, it is named dumbbell. Light dumbbells weigh 6, 8, 12, 16 pounds (1 pound = 0.4536 kg) and so on. Heavy dumbbells weigh 10, 15, 20, 25, 30 kilograms, etc.
  • Adjustable dumbbells. Like a reduced barbell, round iron plates of varying weights are placing on both ends of the short iron bars, about 40 to 45 cm long, increasing or decreasing weight during weightlifting or fitness exercises. In addition, regular dumbbell exercises can increase muscle strength in various parts of the body.
    (PS with wikipedia.org: Classification of dumbbells)

     In addition to iron dumbbells, there are also wooden or plastic dumbbells. When practicing, use the percussive sound of wooden dumbbells or plastic dumbbells to cultivate the practitioner’s coordination and sense of rhythm. You can also weave wooden dumbbells into a complete set of gymnastics performances.

Practice Method

  • Choose an appropriate weight before practicing dumbbells.
  • The purpose of the exercise is to gain muscle:

It is best to choose a dumbbell with a load of 65%-85%. For example, if you can lift the bag by 10 kg each time, you should select dumbbells weighing 6.5 kg-8.5 kg for exercise. Practice 5-8 groups a day; each group moves 6-12 times, the movement speed should not be too fast, the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will not be good.

 

  • The purpose of the exercise is to reduce fat:

It is recommending that each group be 15-25 times or more, and you should control the interval between each group at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music or follow the music to do dumbbell aerobics.

Dumbbell Benefits

  • Long-term adherence to dumbbell exercises can modify muscle lines and increase muscle endurance. Frequent exercises with heavy dumbbells can strengthen muscles, strengthen muscle fibers, and increase muscle strength.
  • Can exercise upper limb muscles, waist, and abdominal muscles. For example, when doing sit-ups, holding dumbbells with both hands at the back of the neck can increase the load of abdominal muscle exercises;holding dumbbells for lateral bending or turning practices can exercise internal and external oblique muscles; keeping dumbbells straight The shoulder and chest muscles can be exercised by raising the arm forward and laterally.  
  • Can exercise lower limb muscles. Such as holding dumbbells to squat up on one foot, squat and jump on both feet, etc.

How to use dumbbell exercises for women at home?

Waist and abdomen exercises to lose fat on the waist and abdomen is not easy.

Just doing aerobics does not fully achieve the goal; you need at least three times a week. At least 20 minutes of aerobic exercises each time, with a low-fat diet, and then add (resistance) dumbbell exercises. Waist exercise [action 1] This action is a bit difficult. P is lying on the floor on his side, with one arm bent, supporting the body with his elbow and forearm forward. Keep your body straight, then force your waist down to make the whole lower body touch the ground, and then pull up. Repeat this action for two groups, 20 times in each group.

Recruit dumbbell weight loss exercise to build a good figure at home.

① Side step flat lift

  • Stand with your feet together, hold a 3-5 pound dumbbell in your right hand and place your left hand on your hips. Take 2-3 steps with your left foot to the left, bend your left knee, and press down to make a side lunge.
  • Straighten your waist, stretch out your right arm to be level with your shoulder, and kick your left leg to the left. Then return to the action of A and repeat it once. After finishing 10-12, change the right leg.

② Lunge up

  • The left foot is about 1 meter in front of the right foot, and each hand holds a 5-8 pound kinetic energy dumbbell. Press down into a lunge, and bend your arms so that the dumbbells face your arms, paying attention to the calf perpendicular to the ground.
  • Straighten the left leg, drive the right leg forward, and lift the right knee to the hip

③ Lie on your back

  • Lie your back with your knees bent and your feet flat with your heels 1 meter away from your hips.
  • Grasp a 3-5 pound kinetic energy dumbbell in each hand, palms facing each other, bend your arms, place the dumbbells next to your ears, with your elbows facing up. Contract the back, buttocks, and legs, raise the buttocks, raise the dumbbells, then lower the buttocks and dumbbells, return to the preparations, and repeat.

Matters needing attention

Keep your upper arm still during the whole process. Then, you can efficiently complete the group of dumbbell weight loss exercises with just a pair of dumbbells. As long as you keep practicing every day, you will build a good figure in time.

Relife small dumbbell fitness equipment suitable for women's home exercise:

Relife's development in the dumbbell industry:

With the improvement of living standards, people pay more and more attention to physical health and the beauty of body shape; for this reason, investment in bodybuilding is also increasing. The development of the fitness equipment industry began in the late 1980s. First, the advent of the Olympic Games provided favorable conditions and development opportunities for developing the fitness equipment industry. Then, when the new crown epidemic occurred in 2020, more people stayed at home. As a result, the demand for exercise has become more robust, and the continuous expansion of the fitness team has brought substantial business opportunities for fitness equipment manufacturers.

With the rapid development of the fitness equipment industry, some problems have become increasingly apparent. In particular, there is a lack of well-known brands in the international market, and the added value of products is low. At the same time, compared with the advanced international level, many manufacturers are still in the stage of imitation production, with insufficient product development and technological innovation capabilities.

Therefore, RELIFE fitness equipment companies dare to seize the new development situation, increase technological innovation.

Improve product quality, strengthen independent research and development capabilities, improve and formulate uniform technical safety standards for fitness equipment, and strengthen after-sales service.

[Relife fitness equipment] hopes to help more people realize the importance of health to our lives. Come on, take the first step: raise the dumbbells in your hands together.

FAQs of dumbbells during the exercise

If you search for dumbbells on Google, you will find many products; if you search for "relifesports.com," you don't have to spend a lot of time comparing and looking forward to your clicks.

It fixed weight dumbbells made of pig iron, with an iron rod in the middle and solid round balls at both ends. Because there is no sound during practice, it is named dumbbell. Light dumbbells weigh 6, 8, 12, 16 pounds (1 pound = 0.4536 kg) and so on. The weight of heavy dumbbells is 10, 15, 20, 25, 30 kg, etc.

For exercise, you need to choose dumbbells of different weights; the price ranges from 15-100$;

You can refer to Relife brand dumbbells for durability, with a three-year after-sale guarantee and one-year replacement.

Want to get started? Click and learn more

Relife Brand Value Proposition

Relife Official Global Fitness Center

[Relife Rebuild Your Life]To provide fitness enthusiasts with the most professional action guidance and the most complete body and fitness information! Gain muscle and reduce fat; fun information; on the way to fitness; you and I will go together!

 

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