1. Push the dumbbell behind your head.

As long as this action is to exercise our waist and abdomen, triceps brachii and buttocks. When doing this action, our knees should be bent 90 degrees, and then people sit on the fitness ball with a standing dumbbell in each hand. When our feet move forward, our upper back and head are completely on the sphere. Then lift your hips and make your torso feel like a straight line. At the beginning of the formal action, stretch your arms, bend your elbows to your back, and then lift them. 15 group repeat this action, relax for one minute, and then start another group.

Dumbbell bird

Standing dumbbells are also very good equipment for making dumbbells and birds, and can also exercise our chest muscles. Dumbbell bird's action is very simple, that is, we hold a dumbbell in each hand, then straighten our arms and lift them from both sides. Arms are in an open position, just like birds flying high. This action is more difficult than our ordinary flat lifting dumbbell, which requires more strength, so the effect is better.

Raise the dumbbell horizontally, squat and turn around.

Squat turn, as the name implies, is when doing squat, plus turn, which can not only exercise leg strength, but also protect our waist. One action can be to turn clockwise, and then turn counterclockwise next time. It should be noted that because you are doing squats and turns, you are also adding dumbbells, so you must pay attention to safety, and there can be no obstacles around to avoid collision.

Fitness is actually a very interesting thing, especially for friends who have been exercising for a long time. When they find that their bodies are getting better, they will also find that their mentality and mood will also get better. But for a new equipment, we must first know how to use it, and then we can achieve better fitness effect.