When doing this, you need to stand with your feet shoulder-width apart, and then hold the dumbbell with both hands, palms inward and jaws upward. Later, when lifting dumbbells, keep your elbows slightly bent, not too big or too straight, and then keep the horizontal line, with the tiger's mouth facing up, and do upward movements.

2. Dumbbell rowing

When doing this action, first let your body lean down, keep your upper body parallel to the ground as much as possible, then spread your feet shoulder-width apart and bend your knees slightly. Then hold the dumbbell with both hands, do a rowing action, pull up, put your elbows back as far as possible, and feel the tension of your back muscles.

If you don't think the effect of your arms is obvious, you can try rowing with dumbbells in one arm, mainly for some of our isolated muscles.

3, dumbbell press

To do this, we need to hold the dumbbell with both hands, lift the dumbbell horizontally, and the tiger's mouth is inward. Then gradually bend slightly and do a push-up. When we put down the dumbbell, the angle between our big arm and the small arm frame is about 90 degrees. Doing this dumbbell press is mainly to exercise the muscles of both ribs.

4. Stand arm flexion and extension

When doing this action, we also need to stand with our feet shoulder-width apart, then hold a dumbbell in each hand, then straighten our back and bend our knees slightly. Then lift the dumbbell above your head, then put it down from behind and do a bending action.

When doing this action, you should pay attention to the weight of the dumbbell. If the dumbbell is the weight of that kind of trousers, then this action is best not to be done. If the dumbbell has a dumbbell piece that can be lowered, the weight of the dumbbell piece can be reduced appropriately.

Extended data:

Fitness precautions:

1, warm up before fitness

Not warming up before fitness will increase the chance of injury during exercise. Be sure to have a 15 minute warm-up before fitness.

Step 2 Exercise in sequence

The so-called order is not the mechanical arrangement order of the gym, but the order from anaerobic to aerobic to stretching. After warming up, you should go to the anaerobic training area to participate in some strength training. If it is not in a certain order, the efficacy will be greatly reduced.

3. Fitness efforts should be appropriate.

Fitness intensity will affect the fitness effect. If the intensity of exercise is too high, it will easily lead to physical discomfort, and then start the stress response. If the exercise intensity is too small to achieve the exercise effect, it is a waste of effort, so it is very important to find the fitness intensity that suits you.

4, master the emergency treatment of sports injuries.

There are countless cases of injuries due to fitness, such as muscle strain, fracture, fracture, dislocation, dizziness, vomiting, abrasions and so on. Mastering the correct treatment methods can protect our health to the maximum extent, so it is necessary to master the basic treatment methods of sports injuries.

5. The order of fitness parts should be correct.

Fitness parts also have a certain order. First, the chest and back, then the shoulders (that is, deltoid muscles), then the arms and legs, and finally the abdominal muscles (that is, the core muscles). This is the correct order.