Dumbbell fitness exercises Quickly exercise all muscles

Dumbbells are a kind of fitness equipment we often use. Compared with other fitness equipment, dumbbells can use it to exercise anytime and anywhere, so many people will buy dumbbells of the corresponding weight according to their needs. Use dumbbells to do various fitness exercises, so do you know what dumbbells are doing? Let’s go to the fitness knowledge to take a look!

The upward slanting dumbbells

Lying on a stool with an inclination angle of about 30 degrees, holding dumbbells with both hands, pushing them to straighten your arms. Holding dumbbells with both hands parallel to both sides, elbows bent slightly, and the dumbbells fall to the chest. The muscles on both sides of the part have a full sense of stretching. After the apex stops, the chest exerts force, and the forearm rotates externally to make the upper arm move closer to the middle of the body. After squeezing the chest for 1 second, then fall down. During the movement, the shoulders always shrink back and sink.

Dumbbell push-ups

This action can exercise the chest. Using dumbbells can increase the range of movement. In addition to creating enough stimulation to the chest, it will also play a certain role in the deltoid muscle. Bend over, with both arms located directly below the shoulders, hold two dumbbells with both hands and feet to support the body, so that the body is in a straight line from head to toe. Bend down to the chest almost close to the ground, and the dumbbells with both hands slide to both sides. Concentrate the strength of the pectoralis major muscle to push the body upwards, while the dumbbell slides inwards.

Bend over and row the dumbbells with one arm, hold the dumbbells in the other hand, straighten one leg and step on the ground, kneel on the stool, lean forward with the upper body, bend backwards, and make sure the back is straight, so that the upper body is almost parallel to the ground. The shoulder blades are contracted, and the elbows are close to the body. Rapidly lift the dumbbells to both sides of the body, stop the apex, and then slowly put the dumbbells backwards, and inhale.

Dumbbell single-leg deadlift

Stand with one leg, straighten your chest and abdomen, bend your knees without supporting legs, and bend your calves backwards, Hold the dumbbells with both hands hanging on both sides of the body. Straighten the back, push the hips back while the small dumbbells are placed vertically against the right leg, bend the knees of the right leg slightly but not exceed the toes. Exercise force on the hips, raise your hips and get up, and return to the starting state.

Step climbing the stool

Seals holding the dumbbells with both hands, stand facing the steps, straighten your chest and tighten your abdomen. Place one foot on the steps, and pedal your right leg vigorously, drive your body to the stool until your feet pedal flat. Then step down the other leg to bring your body back to the starting position, and alternate between your legs.

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