Not only do you need to lose weight, but you also need to sculpt a firm and toned physique: Dumbbell exercises for beginners

Weight Loss Diary 26

February 26, 1996

When excess fat meets dumbbells

School is about to start, and I'm very happy. A few days ago, my older sister Xing Hui's encouragement gave me...

It gave me immense confidence, and I couldn't wait to show my friends how I looked after losing weight. Currently...

I weigh 68 kg, and I can finally wear size 30 pants. My face is relatively small.

So it looks like it weighs around 63 kilograms. Having a small face is an advantage, but I also...

I often became careless because of this. My friends used to think I only weighed 70 kilograms, even though I weighed 88 kilograms.

Clothing is a yardstick that clearly reflects changes in body shape. Two months ago,

I can't find suitable clothes in regular clothing stores, so I have to spend 100,000 won.

Go to a specialty store to buy it. But now, you can find suitable ones in any small shop near the university.

I wear size 30 pants, and they only cost 20,000 won!

I went to the school's sports equipment store and bought a 1-kilogram dumbbell and some ankle straps.

Sandbags. When doing dumbbell exercises, it's best to choose a weight that makes you feel slightly strained.

In her bestselling book, *Stop All Crazy Behavior*, Susan advocates doing at least 15 minutes of dumb talking every day.

Bell exercises. At first, I was considering whether to get a membership at a swimming pool or gym.

I considered getting a membership card, but seeing that none of the people around me could stick with it for even a month, I simply gave up.

Having thought that through, I'd better just do dumbbell exercises at home.

Although I've lost weight, my body still lacks elasticity, but compared to before...

It's gotten somewhat better. Since middle school, my body has never been very flexible. Because...

Muscle occupies less volume than fat, so I look smaller than someone of the same weight who is more muscular.

I'm going to gain a lot of weight. I've decided to start building muscle now.

I originally thought that as long as I lost the fat, I would be all set, but now I have to worry about this tiny bit of fat.

A lack of body elasticity is a concern. In the United States, people can recover in a few months through gastrectomy.

They lose 100 kilograms in a short period of time, and they also have facelift surgery. But this is not me.

I want it. To prevent my skin from sagging, I've decided to start by strengthening my abdominal muscles. With my sister's help...

With help, I started doing upper body sit-ups, which is the best way to work your abdominal muscles. 1,2,

3...After only 3 times, my face and neck were already flushed, my heart was racing, and my waist was shaking.

It started to hurt. It seems that the upper body exercise was still too strenuous for me, so I...

I had to switch to a lying leg raise exercise. This exercise also requires engaging the abdominal muscles.

I'm still tired, but at least my back doesn't hurt like when I stand up, so it's okay.

Dr. Li Jingmo's Consultation Class

When I don't feel like going to the gym, I do dumbbell exercises.

You can do muscle training at home using free weight equipment such as dumbbells, without having to go to a gym.

You have to go to the gym. Besides, hand-held dumbbells are generally lightweight and easy to carry.

However, if your weight loss goal is over 20 kg, you don't need to use dumbbells from the start.

In severe cases, when performing arm-raising exercises, the weight of the arm itself is equivalent to that of a dumbbell, so...

Adding weight with dumbbells would be necessary, but that would actually make it too much for me.

We can exercise various parts of our body, such as our arms, thighs, and waist, using dumbbell exercises.

Over a month, allow your body to gradually get used to the weight of the dumbbells, after which you can gradually increase the weight.

However, if you don't use the correct technique when doing dumbbell exercises, or if you always feel lower back pain,

You still need to go to the gym and use the exercise equipment. The stationary weight machines at the gym are good.

It helps athletes correct their posture, which is quite suitable for beginners. Moreover, fitness...

The weight values ​​on the fixed machines in the gym are not as high as when doing free weight exercises (such as dumbbell exercises).

In other words, when lifting the same 10 kg weight, during free weight exercises, you need to lift it yourself.

To fully bear this weight, while when using gym equipment, simply lift 7...

One kilogram is sufficient; the remaining 3 kilograms will be supported by the apparatus itself. Therefore, even

Even with the same weight, free practice is much more difficult.

I often see people lifting dumbbells or walking or running on treadmills, which is good for beginners.

This is extremely dangerous. Because both hands are holding dumbbells, if something suddenly happens...

It's difficult to keep your hands free to adjust the buttons. The greatest pleasure of running on a treadmill is the freedom to adjust as needed.

Adjusting speed and incline as needed is the biggest difference from outdoor running, so it's better to stick to it.

Focus on the original function of the treadmill and try not to be distracted or greedy in trying to achieve multiple benefits at once.