Dumbbell side lift

1. Action: Open your feet, hold the dumbbell and open it to your sides until it is parallel to the ground.

2. Comments: When practicing this movement, you need to be able to persist. It is best to feel sore muscles, but only by persisting in this sour time can you achieve the effect, and the most important thing to pay attention to is that the movement must be slow. Only slow movements can make the lines we practice smoother, not intense muscle blocks.

Dumbbell standing push-ups

1. Action: Stand up straight, open your arms, hold the dumbbell, push the dumbbell up, and slowly put it down.

2. Comments: The point of this action is to "slow down". This rhythm must be kept in mind by everyone who wants to practice smooth lines, because only so slowly can the muscles be fully stretched.

Dumbbells bend to birds.

1. Action: open your feet, bend over, tighten your abdomen, open the dumbbell by hand, pause and put it down.

2. Comments: This action can easily make people feel sore at the waist, but only in this way can the muscle lines of the back be more coherent, because the deltoid muscles we practice can't be abrupt shoulder muscles, but need very smooth and coherent lines on the back and shoulders, so as to show a more symmetrical effect when wearing a shirt.

Extended data:

Introduce several routine dumbbell basic training movements.

For our bodies: legs, hips, chest, back, shoulders and arms.

1, dumbbell squat, training suggestion: 20-30 times each time, rest for 30-45 seconds, one ***2 groups. This exercise can exercise our front legs and hip muscles.

2, dumbbell hard pull, training advice: 15- 20 times each time, rest for 30-45 seconds, one ***2 groups. This exercise can exercise the muscles of our legs, buttocks and lower back.

3, dumbbell push-ups, training advice: 8- 12 times each time, rest for 45-60 seconds, one ***2 groups. This exercise can exercise our chest muscles, shoulders and arms.

4, dumbbell bending and dumbbell hammer bending, training suggestions: each action 10- 15 times, rest for 30-45 seconds, one * * 2 groups. Dumbbell bending exercises our arm muscles, and dumbbell lifting hammer exercises our forearm muscles.

Basic training action is the most effective training action, which every bodybuilder must carry out!

But if you want to increase muscle, strength and consumption at the same time!

Improve the intensity and train dumbbell combination training movements.