2, hip muscles: sitting posture with arms bent, sitting posture alternately bent or upright arms bent, and then the back arm flexed and stretched to exercise hip muscles.
3. Shoulder muscles: Hold dumbbells with both hands upright, and lift elbows to stretch after standing upright.
4, abdominal muscles: sitting posture, body upright abdomen, dumbbells stretched to both sides.
5, thigh muscles: take dumbbells to do squats.
Extended data:
Precautions:
1, the action must be standard. When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.
2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford. Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg.
3. The number of exercises should be relatively fixed, 2-3 times higher than the fixed value.
4. Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot temperature.
5, before the start of the exercise, do a good job of warm-up, and be sure to relax after the exercise.
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