Ask for a dumbbell training table.

Dumbbell exercises the whole body muscles as follows:

1. pectoral muscles: dumbbell lying position lifting and oblique lying position lifting, 5~ 12 in each group.

Second, triceps brachii: supine double-arm flexion and extension or sitting posture single-arm dumbbell flexion and extension, 5 groups each, 8~ 12 in each group.

Third, biceps brachii: dumbbell bending and oblique dumbbell bending, 5 groups each, 8~ 12 in each group.

Latissimus dorsi: dumbbell rowing or dumbbell pull-down, 5 groups each, 8~ 12 in each group. Or ... Wide grip pull-ups, 3~5 groups, each group tries its best.

5. deltoid muscle: sit in dumbbell lift or dumbbell side lift, 5 groups each, 8~ 12 in each group.

6. trapezius muscle: dumbbell shrug or dumbbell hard pull, 5 groups each, 8~ 12 in each group.

Seven, thighs: dumbbell squat

Exercise suitable for girls to lose weight

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