How to use dumbbells to exercise more beautifully? The benefits of exercise can be enjoyed for a lifetime. Dumbbell fitness can help us exercise well. Dumbbell fitness is something we often do. If you know how to use dumbbells to exercise more beautifully, act quickly! All right!
How to exercise more beautifully with dumbbells 1 apparatus: a pair of dumbbells weighing 3 kg.
1, arm circle
Objectives: Shoulder, back, triceps and biceps.
Stand with your feet open, shoulder-width apart, arms straight, and shoulder-height at your sides. Relax your shoulders and droop. Make 20 small moves first and draw a circle backwards. Change direction and turn forward 20 times.
Step 2: Shoulder down
Target: shoulders and triceps.
Stand with your feet shoulder-width apart. Take a dumbbell in each hand. Bend your arms, raise your hands to your shoulders and palms down. Lift the dumbbell vertically above your head, relax your shoulders downward, and then put the dumbbell back on your shoulders. Do it 20 times.
3. Push the triceps backwards.
Target: triceps.
Stand with your feet shoulder-width apart. Bend your knees slightly and hold a dumbbell in each hand. Put your arms at your sides vertically. Palm back. Lift your arm back 25 cm so that it is perpendicular to your back. Put your arms at your sides. Do it 20 times.
4, semicircle cycle
Target: shoulders, triceps and biceps.
Stand with your feet shoulder-width apart. Open arms to both sides, shoulder height, fingers closed, palms down. Turn your thumb so that your palm is up. Rotate the thumb to return the palm to the downward position. Keep your arms up and do it 30 times.
5, high V posture
Target: shoulders and triceps.
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and stretch your arms up over your head to form a V-shaped posture. The palms are facing your sides. Slowly bend your elbows so that they are close to your hips and your palms are facing your body. The "V" shape before the reunification. Do it 20 times.
6. Side lifter
Target: triceps.
Stand with your feet open, hip width apart. Hold a dumbbell in each hand, with your left elbow bent and your palm facing your shoulder. Stretch your arms to one side, shoulder height, and rotate your arms so that your palms are backward. Lift your arm up about 6 cm. Return to the original position. Do it 20 times, change your arm, and do it 20 times.
How to use dumbbells to make fitness more beautiful 2 dumbbell fitness plan:
Monday chest exercises, flat dumbbell press, flat dumbbell flying birds four groups. Try to achieve 8 to 12 in each group (adjust the weight by yourself), and finally do high push-ups (that is, put your hands on dumbbells). Three groups, each exhausted.
On Tuesday, I have three heads. There are four groups of backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are propped up), with eight in each group.
Come back on Wednesday. Bend over and lift dumbbells for rowing. One arm alternately, three groups in each group, eight to twelve in each group.
On Thursday, there are four groups of eight to twelve people in each group, with their arms bent and dumbbells placed on the inclined board. Dumbbells bend vertically and alternate arms. The quantity is the same as above.
Friday shoulder. Sit dumbbell neck push-ups, front horizontal lifts, side horizontal lifts, bird prone, all four groups, except bird prone, all eight to twelve groups. Bend down and use the super ball for birds. That is, the weight changes from big to small until you return empty-handed.
Saturday's itinerary. Squat with weight. Squat. Four groups, ten in each group.
Control the strength training within one hour every day. Take a break for one and a half minutes between groups.
Through the above introduction, I have a good understanding of the dumbbell fitness plan, so when choosing this kind of exercise, I can do it according to the above methods. But it should be noted that this kind of exercise should also be carried out every day, so that I can achieve good results and help myself lose weight.