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Practice Method

Electroplating dumbbell is made of cast iron as a whole, hard and heavy density, dumbbell surface for electroplating treatment, smooth and refreshing, no rust, no color can be used permanently as a kinetic energy dumbbell. Electroplating can enhance the corrosion resistance of the metal (coated metal is mostly corrosion-resistant metal), increase hardness and appearance.

What Do Dumbbell Fitness Precautions Have

• The movements must be standard

  In exercise, non-standard actions are easy to cause joint injury, this is because when practicing with dumbbells, the pressure on the joint is very great, the movement is slightly wrong, will cause joint sprain, small muscle fibers and other conditions.

•  Don’t be overweight

  Overweight dumbbells tend to strain your muscles, but not the effect of training. General girls practice dumbbell is to lose weight, body shaping. Women look for dumbbells, and don’t look for weights that are too heavy for them, like boys do. Girls should be light and moderate prevail, the weight of dumbbells should be controlled at about 1 kg.

•  The number of exercises should be relatively constant

  The number of each exercise should be relatively fixed, each time 2~3 higher than the fixed value.

•  Choose the right environment to practice in

  Choose a well-ventilated environment and try to avoid practicing in cloudy air, cold or extreme heat.

•  Warm up

  Before exercise, do a good job of warm-up activities, after exercise must do a good job of relaxation exercise.

•  Choose the right dumbbells for the purpose

  If the purpose of the exercise is to build muscle, you can choose 65% to 85% load dumbbells. For example, if you can lift 10 kilograms at a time, choose dumbbells weighing 6.5 to 8.5 kilograms for exercise. If the purpose of exercise is to lose fat, you can choose slightly lighter dumbbells, such as 3 to 5 kg.

•  Watch your workout speed

  Slowly lift, slowly lower, deeper stimulation of the muscles. In particular, when lowering dumbbells, you should control your speed and do conciliatory exercises to stimulate your muscles. Many people neglect the concession exercise, lifting the dumbbells up to complete the task and putting them down quickly, wasting the opportunity to build muscle. An action usually takes 1-2 seconds.

•  Pay attention to protein

  Protein needs peak between 30 and 90 minutes after training, when protein supplementation is most effective. But don’t eat right after training, at least every 20 minutes.

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