How to lift dumbbells to lose weight and quickly exercise biceps, chest muscles, shoulder area

Dumbbells are the most common fitness equipment for muscle building and strength training, and they are also the most important and fundamental tool. Compared to other fitness equipment, dumbbell training allows us to train on our own without needing to leave the gym. Additionally, dumbbells have a variety of training movements that can train different parts and muscles. So, how can we quickly lose weight by lifting dumbbells? Let's take a look at the following text together! How to lose weight quickly by lifting dumbbells?

Gripping technique refers to the way in which the hand holds the dumbbell rod. The purpose of adjusting grip is to complete movements safely, flexibly, and comfortably. The basic grip methods include: regular grip, empty grip, locking grip, and power assisted grip.

1. Ordinary Gripping Method

The dumbbell rod is held by the palm of the hand, with the thumb on the index and middle fingers, and the five fingers simultaneously gripping the dumbbell tightly. This method is commonly used for exercise, especially for beginners.

2. Lock

The dumbbell rod is held through the palm of the hand, with the thumb placed under the other four fingers. This grip method is generally used to hold heavier dumbbells, with minimal upper limb movement and no need for excessive exercise.

3. Empty grip

The dumbbell rod is held tightly by the palm of the hand, with the thumb and the other four fingers on the same side. Generally, the center of gravity of the dumbbell is perpendicular to the arm, and it is always positioned above and perpendicular to the palm during movement. Gripping the dumbbell tightly with five fingers only prevents it from rolling back and forth. Due to the danger of this method, it is suitable for fitness enthusiasts who have been training for a long time, but not very recommended for beginners.

4. Power assisted grip method

Use the power assisted grip to hold dumbbells or barbells. Usually used in pulling movements to increase my strength and utilize the strength of my shoulders to prevent wrist injuries. For example, during high-intensity training, using a power band can help you achieve maximum training results. In weightlifting training, a firm grip is often used, while in fitness and bodybuilding exercises, ordinary grip and empty grip are often used to ensure flexibility during exercise.

5. Narrow grip distance

The distance between hands is approximately 10 centimeters or more than 5 centimeters narrower than shoulder width.

6. Middle grip distance

The distance between the hands should be about the width of the shoulders, with a difference of no more than 5 centimeters from the shoulders.

7. Wide grip distance

The distance between hands is more than 5 centimeters wider than shoulder width. What should I pay attention to when lifting dumbbells?

1. Before practicing dumbbells, choose the appropriate weight.

2. The purpose of the exercise is to increase muscle mass, and it is best to choose dumbbells with a load of 65% to 85%. For example, if the load that can be lifted each time is 10 kilograms, dumbbells weighing 6.5-8.5 kilograms should be chosen for exercise.

Practice in 5-8 groups per day, with 6-12 movements per group. The speed of the movements should not be too fast, with an interval of 2-3 minutes between each group. 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.

3. The purpose of practice is to lose weight. It is recommended to practice 15-25 times per group or even more, with an interval of 1-2 minutes between each group. If you find this kind of exercise boring, you can practice with your favorite music or follow the music to do dumbbell exercises. How do dumbbells shape arms?

1. Hold the dumbbell with your left hand, start from the front, slowly stretch your arm upwards, lift it up close to your head, and then slowly lower it forward. Use your right hand to perform the same action. Repeatedly doing it for about half an hour. You can also hold the dumbbell with both hands at the same time, making sure that the dumbbell does not exceed your ability.

2. Hold dumbbells with both hands and raise your right arm from the front. Then slowly bend your right arm towards the left scapula behind you, with the palm of your left hand facing upwards and your right hand in a straight line behind you. Then switch to the left hand and perform the same action. Do this action slowly, warm up your body before doing it, and do not suddenly stop at the end.

3. Hold the dumbbell with both hands and straighten it forward, then draw a circle in the positive direction 20 times, and then draw a circle in the opposite direction 20 times. Grasp the dumbbell with your left hand, kneel on the cushion with your knees and right hand, keep your back straight, and then bend your left hand to perform upper and lower arm movements. Grasp the dumbbell with your right hand and perform the same action. Sit on the cushion, hold the dumbbell with both hands, draw circles in front, back, left, right, until your arms ache. Pay attention to the fact that the strength must be uniform in all directions. Only with uniform strength can one develop a beautiful physique.

Dumbbells are commonly used in fitness exercises, which can be used to practice in multiple places. Using dumbbells to shape is also a good choice!