If you want to practice, suggest targeted practice.
To help you get started, the following courses include 30 minutes of dumbbell cycle exercises. They will help you burn fat and build strong lean muscles. So ... if you don't want to spend time and money in the gym, then invest in our way as soon as possible, which will bring huge dividends to your health and appearance.
Exercise skills:
1. Be sure to warm up. Because the upper body and lower body need to exercise at the same time, this kind of exercise is more stressful than the traditional exercise. You should do aerobic exercise and light stretching for 7- 10 minutes.
2. This is a cyclic training plan; This means that after each action is completed, you don't rest, and then you do the next action.
3. When practicing, the weight should be selected according to the weight that you can only complete the specified number of times. If you find it easier to practice, please gradually increase the weight (depending on your training level, you may need to buy more weight plates. )
The number of times to practice beginners and advanced students.
1. Side lift 10- 12 6- 10
2. Romanian hard map 10- 12 6- 10
3. Dumbbell bird 10- 12 6- 10
4. Vertical stride 10- 12 6- 10
5. Bilateral dumbbell rowing 10- 12 6- 10
6. Shrugging 10- 12 6- 10
7. lunge forward 10- 12 6- 10
8. supine French arm flexion and extension 10- 12 6- 10
9. Standing dumbbell bending 10- 12 6- 10
Side lifter
Stand up straight, hold a dumbbell in each hand, and the palms must be opposite. Keep your arms slightly bent and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.
Romanian hard graph
Stand up straight, push down a pair of dumbbells with your palms and hang them in front of you. By lifting the buttocks, the body's center of gravity falls back to the heel, the knees are slightly bent, and the dumbbell slides down the thigh until it reaches the middle end of the tibia. Return to the starting position and repeat.
Bilateral dumbbell rowing (I call it vertical rowing)
Hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.
Sprint forward (lunge)
Hold a pair of dumbbells hanging at your sides, stand up straight and look forward. Step forward with your left leg until your left knee bends 90 degrees and your right knee almost touches the ground. Add it back to the starting position, then change the right leg. Repeat.
Shrugged
Hold a pair of dumbbells, stand upright, as far as possible so that the shoulders reach the ears, then put down the repetition and don't let the shoulders rotate forward or backward.
Supine French arm flexion and extension
Lying on a flat stool, holding a pair of dumbbells in the palm of your hand and putting them on your chest. Keep your upper arm still and slowly lower the dumbbell to your ear. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat.
I haven't practiced this yet. Try next time.
Standing dumbbell bending
Stand up straight, hold a pair of dumbbells and hang them at your sides, palms back. Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again. When the left hand returns to the initial position