2, dumbbell flat bench press: chest is also a very important part, whether boys or girls, strong chest can greatly increase the rate of return. Especially for obese women, breast fat is relatively concentrated. If the training method is wrong, you will lose breast fat. Then, the breasts will not look so good. Therefore, it is necessary to strengthen the training of chest muscles. Dumbbell recumbent bench press is to hold the dumbbell and lift it to the chest, then lie flat on the fitness chair, keep rhythmic breathing, and slowly push it up vertically until it reaches the peak of contraction, and then slowly control it. The number of groups is the same as that of practicing back.
3, dumbbell weight squat: leg strength is very important, but also often practice. To do this, you should take two dumbbells with the same weight in both hands and naturally put them at your sides. Try to relax your hands and don't push. First of all, stand up straight, hold your chest out and straighten your knees. Sit back slowly while keeping your chest straight and your back unchanged. Do not bend over or kneel forward during squatting. The whole weight-bearing squat is done in one go. Don't squat too low until your thighs are parallel to the ground.
4, dumbbell sitting push: the shoulders are well trained, and wearing clothes will look good. Dumbbell sitting posture requires us to hold two dumbbells of the same weight in both hands and raise them over our shoulders. The forearm is perpendicular to the forearm, that is, the elbow joint is 90 degrees. Lift slowly vertically, just straighten your arms, then slowly control the speed and feel the stress on your shoulders with your heart. Dumbbells play a load-bearing role.