The user holds the dumbbell with both hands, opens his feet upright, straightens his back, and then bends the dumbbell alternately. Try not to shake your body when you do it, always keep your muscles tight and control your body to complete the exercise. Do a set of warm-up exercises first, and the weight of dumbbells is 40% to 50% of the usual limit. Complete about ten times, and then do three groups of normal exercises. You don't need to rest too long in the middle. If you want to improve the intensity, you must control the time.

Matters needing attention in dumbbell fitness

Users should pay attention to joint activities, warm-up and muscle stretching (the time is about 10 minute) before dumbbell fitness, and do small-load exercise before each exercise to make the target muscles enter the fitness state. After exercise, do muscle stretching and finishing activities (don't just sit and lie down, relax), don't eat for half an hour, don't take a shower, and don't start supplementing food.

Do a detailed plan for dumbbell fitness, don't practice blindly, and the longer you practice, the more often you practice. If you are thin, you need to increase aerobic exercise or do less weight and more times.

Refer to Baidu Encyclopedia-Dumbbells, People.com-Prepare small dumbbells and practice strength at home.