For running a job or a student party, there may not be much time to go to the gym for exercise because of work and study. Dumbbells are small in size and easy to carry, so they don't take up space in dormitories or offices. You can pick them up anytime and anywhere and practice in several groups.
Iron is often practiced, and the body is good every day. So how do you exercise your whole body (or most muscles) with this simple dumbbell? Here are four simple and effective dumb bell exercises for everyone (especially beginners), so that you can exercise your whole body quickly and effectively after a few simple minutes of exercise, making you healthier, more energetic and more efficient in work and study.
The first group exercises the hips and legs of the lower body-dumbbell squat.
This action can not only exercise leg strength, shape sexy ass, but also stimulate core muscles. Squat with weight can stimulate hip muscles more quickly and effectively, carve hip lines, and make your PP more compact and sexy.
The core muscles of the second exercise group: 8 abdominal muscles and lateral abdominal muscles-dumbbell lateral cord-traction.
In fact, this action is mainly to exercise the mermaid line, supplemented by the shark line. If you want to exercise eight-pack abdominal muscles, you can actually use your own gravity to practice sit-ups or belly rolls with your bare hands, and the exercise effect of lacing is not bad. Pulling dumbbells sideways can also exercise the strength of abdominal muscles and upper limbs, but it is an auxiliary exercise and can be used as an intervening exercise after exercise. Compound can stimulate the whole body muscles more effectively and comprehensively.
The third group exercises chest: supine dumbbell bench press
Bench press is the most effective exercise for chest muscles, even none. Fix the trunk, keep it stable, and don't unload. You can effectively practice chest separation by simply bench pressing dumbbells. The good news is that the chest is almost the fastest muscle that can exercise the body. Many novices can make their breasts fuller by bench pressing, and they will be more confident about the next exercise!
Shoulder group 4 exercise: dumbbell Arnold recommended
Shoulder pain is one of the troubles that plague many office workers and student parties. Because of writing and doing homework at my desk for a long time or facing this computer for a long time, my shoulder will inevitably hurt and hurt. You can exercise this action before going to bed, or after getting up, or even when taking a shower, which can effectively improve the situation of periarthritis of shoulder.