1, dumbbell shoulder external rotation
Each group does four groups of 25 times.
Exhale when abduction and inhale when reset.
This is equivalent to a warm-up exercise, which can activate shoulder muscles and help improve fat burning efficiency.
2, dumbbell side lift
Do four groups, 20 times each.
Exhale when lifting and inhale when falling.
Shoulders sink all the way, feel the force exerted by shoulders, and raise your arms higher than your forearms.
It can efficiently burn shoulder fat and thin shoulders, and improve posture problems such as round shoulders and hunchback. You can also slim your arms, breast enlargement and worship meat.
3. Dumbbell rowing
Do four groups, 20 in each group.
Exhale when rowing back and inhale when recovering.
Keep your back straight and in a straight line all the time. Never bend your back or bow your back. Feel the power behind it
This action can help thin back! Thin arms! Raise the tiger's back!
4. Dumbbell lifting
Do four groups, 20 in each group.
Exhale when lifting, and exhale when falling.
Shoulders sink all the way, feel the force exerted by shoulders, and raise your arms higher than your forearms.
This action helps to effectively thin the arm and eliminate the vice breasts and fat.
5. Dumbbell bending
Do four groups, 20 in each group.
Exhale when lifting and inhale when falling.
Shoulders sink, arms are clamped, and feel the strength of the big arm.
This action can also effectively thin the arm and eliminate the vice chest and meat worship.
6, dumbbell one-arm side lift
There are about 25 in each group and two in each group.
Exhale when lifting and inhale when recovering.
This action, like raising your arms horizontally, can also help thin shoulders and back, improve trapezius muscle and improve round shoulder hunchback.
I always think that using dumbbells to thin arms and shoulders is much thinner than using bare hands. And you can train without going to the gym.
As for dumbbells, girls can actually use about 0.5kg- 1kg to complete their movements, while Xiaobai chooses about 0.5kg, and those who have a sports foundation can choose 1kg.