1. Hold the dumbbell in one hand, or pull it hard with both hands, and stand with your toes facing straight ahead or outside (no more than 15 degrees), slightly wider than your shoulders.

2. Keep your back straight, bend your knees and hips, and pull the dumbbell up from the ground.

3. Pull the dumbbell to the highest point. At this time, the legs are still slightly bent. Do not straighten completely.

4. Put down the barbell slowly.

Dumbbell, English name dumbling, is an auxiliary equipment for weightlifting and fitness. Smaller than a barbell. The weight of the light dumbbell is 1, 2, 3, 5, 8, 12 lb (1 lb =0.4536 kg) and so on. The weights of heavy dumbbells are 10, 15, 30 kg, etc. Because there is no sound during practice, it is named dumbbell.

Used for muscle strength training and muscle compound action training. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength. Dumbbells can train a single muscle; If you increase your weight, you need the coordination of multiple muscles, and it can also be used as a kind of muscle compound action training.

Matters needing attention in hard pulling dumbbells

1. During the whole exercise, keep your back straight and don't bow your back.

2. When the dumbbell is put down, the buttocks should also move back slowly to ensure that the dumbbell always clings to the body during the whole practice.

3. When the dumbbell is placed below the knee, the hip sinks slightly, the knee joint leans forward slightly, and the calf leans forward slightly, but the knee joint cannot exceed the toe.