There are several methods of dumbbell exercise, such as bench press, lying bird, bending over and lifting horizontally. These methods all need to use the strength of the arm to make continuous stretching movements, which can effectively exercise the muscles of the arm. Each training is divided into two groups, and each group repeats 10 movements.

Dumbbell exercise 1, bench press.

Lie on your back with the back of your hand facing your face, and lift the dumbbells on your shoulders. Push the dumbbell up with the strength of your arm, and straighten your hands at 90 degrees to the ground. After a pause of 3 seconds, put your hands back in their original positions. Every 10 movement is 1 group, and 2 groups are done in each training.

2. Sleeping birds

Lying on your back at the age of 45? On the fitness stool, each hand holds a dumbbell, the elbow joint is slightly curved, and the palms are opposite. Put them on your sides. Straighten your hands through the strength of your chest muscles and arms, so that the dumbbell is directly above your chest, and then slowly restore your arms to their original positions. Do 2 groups at a time, each group 10.

3. Bend over and lift horizontally

Keep your upper body straight and press forward, keep bending your knees, put dumbbells in front of your knees with both hands, extend your arms to both sides so that they are parallel to your shoulders, and then return your arms to their original positions. Do two groups in each training, each group has 10 movements.