First of all, introduce dumbbells. Dumbbells are common in gyms, and there are many ways to exercise. They can exercise all the superficial muscles of the whole body, from the back of the leg to the chest and abdomen to the shoulders and elbows. How to practice dumbbells at home? Here are two moves that you can practice at home.

1, dumbbell bending, first talk about his design principle. Resistance goes down, resistance goes up. In the upward process, the shoulder joint flexes and can be practiced to the biceps brachii. Next, let's talk about posture. Your feet are naturally open shoulder width, your toes are forward, your knees are in the direction of your toes, and your chin in front of your eyes is slightly retracted. Viewed from the side, ears, shoulders, hips and ankles are in a straight line. The main point of action is to put dumbbells on the elbows on both sides of the body, and the arms are slightly bent to clamp the sides up to the elbows less than 90 degrees. The tip of the elbow is perpendicular to the ground and goes down to the elbow. Straighten naturally, don't overstretch. Breathe up for 2 to 4 seconds at a certain speed and inhale down for 2 to 4 seconds. Safety tip: don't hold your chest when doing exercises, and don't arch your back and shoulders from side to side, which will lengthen your muscles.

2. Dumbbell single arm flexion and extension. First of all, talk about his design principle. In the process of downward resistance, upward resistance and upward resistance, the shoulder joint stretches. This action can exercise the triceps brachii. In the physical state, your feet naturally open your toes with shoulder width, and your knees should not be buckled in the direction of your toes. The external reflection should take the hip joint as the axis, bend down parallel to the ground or make a 40-degree angle with the ground, hold your chest and abdomen, look forward with your eyes, slightly retract your chin, and look at your ears, shoulders and hips in the same straight line from the side. Action points: Hold the dumbbell and lift it parallel to your body. Forearms and forearms are 90 degrees upward until the forearms and forearms are parallel to the body. Come down and restore the 90-degree movement speed and breathing rhythm of the big and small arms. Exhale upward for 2 to 4 seconds and inhale downward for 2 to 4 seconds. Safety tip: Keep your back straight and don't stand very high.