When you exercise, you will inevitably use some fitness equipment. Some people like lifting weights, so they use barbells. However, some people like to exercise with dumbbells. Don't look at those little dumbbells. They are small experts in fitness. We can exercise all parts of the body with dumbbells. I believe many people will use dumbbells to keep fit. Now I'll introduce several ways to use dumbbells to keep fit.

1, squat, bend down, press down. Action analysis: Hold dumbbells in hand, stand with your feet apart, stand up straight, with your arms hanging down naturally, palms facing each other, abdomen closed and balance maintained. Support the weight of the whole body with the heel, bend your knees and lower your body until your thighs are parallel to the ground. Even your legs, elbows are flush with your shoulders, bend your elbows and lift dumbbells over your shoulders. Even with your arms, lift the dumbbell above your head and turn your arms so that your palms are opposite. Keep your shoulders drooping and your shoulder blades flat. Return to the starting position. Exercise site: strengthen hips, thighs, quadriceps, biceps, shoulders and upper back.

2. lunge change and side lift. Action analysis: if you stand at the beginning of the first action, your right foot takes a big step forward and your right knee bends; The right knee should be in line with the right ankle; Bend your left knee and lift your heel. Bend over, put your arms forward, and put the dumbbells on both sides of your right foot. Straighten up, put the dumbbells back to your sides, put the gyro on your back foot, straighten your front foot and return to your original position. After standing upright, do a side lift; Raise your arms level with your shoulders; Elbows and wrists are slightly bent. Drop your weapon and return to your original position. Then repeat the whole set of movements, this time with your left foot. Key points: exercise quadriceps femoris, hamstring, buttocks, calves and middle shoulder; Balance with the muscles of the back and abdomen.

3. Make every effort. Action analysis: Stand your feet apart naturally, straighten your legs (don't bend), put the dumbbell in front of your thighs, palms inward. Keep your spine balanced, do a hard lift and bend forward from your hips until you feel the thigh muscles stretch. Then the knees are slightly bent, the shoulder blades are as close as possible, the arms are extended outward, the elbows are slightly bent, and an upright flying posture is maintained, and then the body weight is concentrated on the thighs. Tighten your hips and return to your original position. Exercise site: mainly exercise thigh ligament, hip, back shoulder and upper back.

I believe everyone has learned several ways to use dumbbells to keep fit. We can use dumbbells for fitness activities anywhere, and it is very simple to use dumbbells for fitness, but we should also warm up before fitness to avoid muscle strain. Finally, I hope everyone can keep in good shape.