Squat down, bend over, 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.

Body parts that get exercise: strengthen hips, thighs, quadriceps, biceps, shoulders and upper back.

2, lunge change and side lift

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 our left foot.

Body parts that get exercise: exercise quadriceps femoris, hamstring, buttocks, calves and middle shoulder; Balance with the muscles of the back and abdomen.

3. Make every effort.

go to all lengths

Action analysis: Stand your feet apart naturally, straighten your legs (don't bend), put the dumbbell in front of your thighs, palms inward. Keep the spine balanced, do a hard lift and bend forward from the hips until we 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 our hips and return to the original position.

Body parts that get exercise: mainly exercise thigh ligaments, buttocks, back shoulders and upper back.

4, lunge single arm movement

One-arm lunge

Action analysis: Hold the dumbbell in your right hand, stand with your feet apart, your left foot is in front of your right foot, and your feet are 2 feet apart. The left leg is bent and the left arm is placed on the left leg; Lean forward from your hips until your upper body makes a 45-degree angle with the ground (you can hold a chair if necessary). The right arm hangs naturally, in line with the right shoulder, and the palm is inward. Keep the head, neck, spine and hips in a straight line.

Try to bring the scapula closer together; Then contract the back muscles, bend the right arm and move up and down. Even the arm and the left arm do the same action once.

Body parts that get exercise: back, back shoulder and part of biceps during main exercise.

5. Dumbbell push-ups

Dumbbell push-ups

Action analysis: Kneel on the mat, hold the dumbbell in hand and put it on the floor. Hands apart, shoulder width apart, palms facing the floor. Bend your arm and lean down until our forearm and upper arm are at 90 degrees. Hold up your body and return to your original position.

Body parts that get exercise: exercise the chest, front hips and triple muscles.