Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. It is more important to avoid single training movements and balance the whole body. Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Extended data:
Starting posture: Sit at one end of the bench, feet apart, and step on the ground. Keep your back straight, bend over and hold the dumbbell with both hands, exhale and lift the dumbbell to the front of your thigh, and lie down slowly.
Conveniently lift the dumbbell to the chest position, keep the pelvis neutral, tighten the abdomen, straighten the back slightly, tighten the scapula, sink the shoulder strap, keep the chest open and prepare to inhale. Exhale and push the dumbbell directly above your chest. Don't lock the elbow joint, keep the wrist joint neutral, keep the center of the fist opposite, don't touch the dumbbell, and be parallel to the ground.
Action process: inhale. The pectoralis major controls the big arm to open the dumbbell to the sides of the body. The upper arm is parallel to the ground or slightly lower than the horizontal plane of the back, the elbow joint is slightly lower than the shoulder joint, and the included angle of the elbow joint is 100- 140 degrees. Keep the wrist neutral, the center of the fist is up, and the dumbbell is parallel to the ground.
Exhale pectoralis major to drive the big arm around the dumbbell and up to the top of the chest. Don't lock the elbow joint, keep your fists facing each other, don't touch the dumbbell, repeat the action parallel to the ground, and keep the breathing frequency for 2-4 seconds.
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