Dumbbell exercise and diet

Subtract the weight while sleeping? Talk like a dream, but the actual scientifically proven way to lose weight as a 'dumbbell (Dumbbell) Gymnastics "is the effect that you can import.
If you spend 30 minutes a day to exercise are not satisfied with little cost in a small space, as well as men and women and children to enjoy safely the benefits there.

Health dumbbell theory chejobeop labeled Japan's Tsukuba (筑波) sports science university professor has created Masashige Suzuki. In particular, geriatric starts and weakened muscles and bones, middle-aged men and women who want to diet is a good exercise.


◇ muscle mass Increase the dumbbell effect = basal metabolism of our bodies to recognize (代谢) must have an understanding. Saran based versus temperature when at rest or sleep maintenance and is energy used for respiration. Day, usually 60% of energy consumption is consumed by basal metabolism.
Seujeukkisik diet dumbbell decide the principle of the basal metabolism is enabled. For example, in 2000 ㏄ 2500 ㏄ car engine idling or when driving to the it's-a lot of which is the same as the amount of gasoline used. This engine, which corresponds to the muscle. Basal metabolism of the largest consumer agencies, it's-the volume of muscle because muscle increases basal metabolism causes the diet increases the efficiency.


Pusan ​​National University College of Education in Physical Education and yangjeomhong (teureyininghak major), Professor, "a young man in middle age when less fat is to eat even though it fell sharply because of two basic metabolic activity," he explains.
We ate fat and sugars (糖) approximately 70% of the muscle was used in a (stable when 30-40%), muscle mass, reducing fat burning capability will fail.
If so, the basal metabolism during the active years of age, you might fall into it?
Professor Suzuki is secreted during sleep that growth hormone is described in the answer.
Growth hormone for adults to make better muscle protein synthesis plays a role. This hormone is secreted most when he fell into a deep sleep. Thus, when his former gym dumbbell increased protein synthesis, the ability to increase energy consumption, is to strengthen the muscles and efficiently.


◇ also prevents geriatric disease = a dumbbell Dumbbell Gymnastics have diabetes or adult diseases such as atherosclerosis, is fighting. Decreased muscle and bone man and a 40 daebuteo body fat increases. Materials, such as the muscles lose their ability to synthesize the protein as a result of basal metabolism is the stem.
However, dumbbell gym from time to time in the blood sugar and burn fat body fat build up, so the gap does not collapse.
Eventually glucose and lipid (脂质) dropping diabetes and fatty liver, hyperlipidemia (高脂 血症) should avoid. Especially for women to prevent osteoporosis, and anemia in academia to have been reported to be improving.
Women 70 to 80, according to a study of vitamin D and calcium intake dumbbell gym 20 minutes a day and the results showed an increase in bone density and muscle mass.


◇ Professor Suzuki effective dumbbell exercise = In order to increase the body's protein synthesis, before going to the gym dumbbell Haigh. After dinner an hour or two after gymnastics is recommended. Because the food is digested more efficiently absorbed that time because movement. The effect of diet over three months from the time appears.


Professor yangjeomhong "dumbbell exercise is important to select an appropriate weight," he said. For women starting weight 300g, and that men, even at first light to be felt should not exceed 3 ㎏.
Dumbbell in each hand holding a dumbbell exercise methods dozen jongmokdang exercise repeated 15-20 times slower, and line strength when breathing stops or exhaled breath, the way is good. Motion moved by small muscles in the large muscles, to go order the back of the chest and legs and witpal → → leg (shin) and ankle → → shoulders and the back of the abdomen in order to witpal.
Energy consumption, light weight slowly, you need a big long jeokgeun (赤 筋, lateral one person) is reinforced is more effective to burn fat.


In addition, a dumbbell exercise can stop for a while again, it does not happen fat yo-yo phenomenon is an attractive point. Energy consumption of the muscle is stretched.