1, dumbbell chest pressure: put your feet flat on the ground and lie on a flat or inclined bench. Hold two dumbbells, palms forward, shoulder width apart, arms straight. Push the dumbbell up slowly until the arm is straight, but the elbow joint is not locked. Control breathing, slowly put down the dumbbell and return to the starting position, keeping the scapula tight.
2. Dumbbell Squat: When standing, feet are shoulder width apart, and dumbbells are placed on both sides of shoulders. Kneel down, sit back with your hips and keep your back straight. Squat down until your thighs are parallel or slightly lower than the ground, and then stand up slowly. Pay attention to keep your knees aligned with your toes, keep your center of gravity stable, and avoid overstretching your knees.
3. Dumbbell hard pull: the feet are shoulder-width apart and the dumbbell is placed on the front side of the thigh. Keep your back straight when you bend forward to reach the dumbbell. Lift the dumbbell and use the strength of thighs and hips to stretch with your back. Control gravity and slowly put the dumbbell back in place.
4. Dumbbell bends over to fly: feet are shoulder-width apart, and the upper body leans forward about 45 degrees. Hold the dumbbell with both hands and keep your arms straight and drooping. Elbows are slightly bent and arms are lifted parallel to the ground. Slowly lower the dumbbell back to the starting position.
5. dumbbell side lift: stand or sit down, hold dumbbells with both hands and put them at your sides. Relax your shoulders, straighten your arms and bend your elbows slightly. Lift the dumbbells to the sides until they are shoulder height. Control the descending dumbbell to return to the starting position.
Several common dumbbell fitness methods, according to personal situation and fitness goals, can choose the appropriate weight and number of groups. In addition, we should pay attention to the correct posture, keep a steady breath and gradually increase the intensity of training. In order to ensure safety, it is suggested to train under the guidance of a fitness instructor to avoid excessive use of muscle groups or overload exercise.
The Significance of Dumbbell Exercise
1, shaping body lines: Dumbbell exercise helps to increase muscle mass, shape body lines, and make the body fit more tightly. Through targeted dumbbell training, you can effectively exercise the muscles of the chest, back, legs, hips, arms and other parts.
2. Enhance muscle strength: Dumbbell is a multifunctional fitness equipment, which can perform various compound movements and one-arm movements. With proper weight and exercise methods, dumbbell exercise can effectively enhance muscle strength and improve the explosive force and endurance of the body.
3, improve physical fitness: dumbbell exercise can not only enhance muscle strength, but also improve cardiopulmonary function, enhance the coordination and flexibility of the body. Through dumbbell exercise, you can improve your physical fitness and enhance your physical function and athletic ability.
4, help to reduce fat and shape: dumbbell exercise is a systemic exercise, which can consume a lot of calories and promote fat burning. Combined with reasonable diet and aerobic exercise, dumbbell exercise helps to reduce fat and shape, making the body healthier, firmer and more linear.