Can dumbbells help you lose weight? What types of dumbbells are there?

Everyone must have heard of dumbbells, but how much do you know about them? Can dumbbells help you lose weight? Do you know how many types of dumbbells there are? If you don't know, it doesn't matter. Let me share with you today.

Dumbbells are a kind of fitness equipment that almost all fitness enthusiasts use, whether you are at home or in the gym. Because dumbbells have two functions: one is to lose weight and the other is to increase muscle.

1. Plastic dipped dumbbells

Dip molding is to dip the dumbbell hair into plastic water until the outer shell completely covers the dumbbell hair. Generally, PVC dipping liquid is used. Of course, PE dipping powder is also used. (PVC is polyvinyl chloride, PE is polyethylene. The only difference between the two is that PVC has chlorine and cannot be used to wrap food, but PE can. And PVC is cheaper. Dip molding dumbbells usually do not fade, and there is absolutely no paint peeling phenomenon on dip molding. After dipping, the plastic has good adhesion and will not fall off piece by piece.

2. Rubber coated dumbbells

Rubber-coated dumbbells: The inside is pig iron (low-grade is smelted from scrap iron, and mid-grade is scrap cast iron), and the outside is made of rubber wrapped and pressed using a baling machine. According to the material, rubber-coated dumbbells are roughly divided into two types: one is made of recycled rubber. The other is made of new rubber. Both types of rubber are a mixture of the final derivatives of petroleum and rubber.

3. Recycled rubber: It is mixed recycled waste rubber. Most of the rubber-coated dumbbells on the market are recycled rubber dumbbells. Compared with new rubber dumbbells, recycled rubber dumbbells emit unpleasant and harmful odors, which are not good for health. In addition, recycled rubber is easy to age. After training, there may be odors left on the hands and other unfavorable factors. But it is cheap.

4. New rubber: refers to the new rubber mixed.

5. Electroplated dumbbells: They are mid-range products among dumbbells. The main material is cast iron, which is hard, heavy and dense. The surface of the dumbbells is electroplated. The so-called electroplating is the process of plating a thin layer of other metals or alloys on certain metal surfaces using the principle of electrolysis to prevent corrosion and enhance beauty. The processes of various manufacturers are different, the quality of each electroplated dumbbell varies, and the price also varies greatly.

1. Leg kick and arm stretch exercise

1. Hold a dumbbell in your right hand, spread your feet as wide as your hips, bend your right elbow, hold the dumbbell in your right hand and place it naturally behind your waist, and extend your left arm forward with your palm facing inward.

2. Raise your right leg as high as possible to the same height as your hips, with your toes pointing straight forward and your back naturally bent.

3. Use your right leg to push backward quickly, while pushing your right hand forward, letting your left arm swing back naturally, and then return to the leg-lifting movement.

4. Alternate left and right for 10 times, and do 3 sets each time.

2. Squat and high-arm side kick exercise

1. Stand with your feet apart, slightly wider than shoulder width, and place your hands in front of your hips with your palms facing each other and pressing against both ends of the dumbbells at the same time.

2. Bend your legs and squat, place your hands on the dumbbells between your legs, and keep your back straight.

3. Stand up quickly and stretch your hands forward and then above your head. At the same time, kick your left leg outward, making sure your toes are facing forward.

4. Pull back your left leg and return to the squat position, put the dumbbells with both hands back between your legs, then kick your left leg to complete a complete movement.

5. Do 3 sets each time, 10 reps in each set.

3. Arm and leg stretching exercise

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.

2. Raise both arms with elbows parallel to shoulders, hold dumbbells beside ears, palms facing forward.

3. Take a step forward with your left leg, and stand in a half-squat position with your front and back legs, with your toes facing forward.

4. Kick forward with your right leg, stand up, and extend both arms to both sides of the body.

5. Return to the half squat standing position with front and back legs, and place the dumbbells next to your ears again.

6. Do 5 reps, then switch legs and do 5 more reps. Do 3 sets each time.

Note 1: Keep good time

If the dumbbell movements are used correctly, then it will not be very tiring, but of course the effect will be better. Generally speaking, it is best to maintain a frequency of twenty or thirty times per set when using dumbbells.

Note 2: Slow down and keep breathing

During exercise, using dumbbells can promote muscle training, but you must pay attention to slowing down the speed and coordinating your breathing. This will have a better effect and your body will be less tired.

Note 3: Warm up

Pay attention to warming up when doing any dumbbell exercise to avoid straining your muscles. The main activity areas should be the fingers and wrists. We rely on the strength of our wrists when practicing with dumbbells, so we should pay more attention to warming up this area.

Note 4: Choose the right weight

There are many exercise methods that you can try, but you must be careful not to use dumbbells that are too heavy at the beginning. Even if you can lift them, it does not mean that they are suitable.