Major. Dumbbell exercise makes it easy for you to exercise dumbbells, so you don't have to worry about finding an effective dumbbell exercise method. I have compiled a picture of women's dumbbell exercise method for your reference!
1 flat dumbbell bench press
Main exercise area: chest
Sports necessities:
Lie on your back on a flat stool, lift dumbbells over your shoulders with both hands, and straighten your elbows naturally. Inhale, open the elbow joint to both sides, slowly descend until the upper arm is parallel to the ground, and keep the elbow joint at 90 degrees. Exhale, push your arms up and return to the starting position.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
2 Sit with dumbbells and lift your shoulders
Main exercise area: shoulders.
Action essentials:
Sit in a chair, keep your body straight, keep your back close to the backrest, and tighten your abdomen. Hold the dumbbells on both sides of the head with both hands, exhale vertically, push the dumbbells upward until the arms are naturally straight, and slowly lower to the starting position while inhaling.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
3 Bend over and stretch with one arm.
Main exercise site: triceps brachii
Action essentials:
Bend down and kneel on the stool with one leg, support on the flat stool with one hand, keep your back straight, hold the dumbbell, keep your upper arm on the same plane as your torso, and your forearm is naturally perpendicular to the ground, and your upper arm will not move. When exhaling, the forearm is straight back and parallel to the upper arm. When inhaling, the action resumes.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
4 dumbbell bending
Main exercise site: biceps brachii
Action essentials:
Stand naturally, knees slightly bent, arms vertically downward, holding two dumbbells, palms facing the torso.
When exhaling, bend your arm and lift the dumbbell, keeping your upper arm still. When the dumbbell is close to the shoulder position, the palm is up and the action is restored when inhaling.
Call to action:
Every 10 times, do two groups, rest between groups 1 min.
5 dumbbell single-arm rowing
Main exercise area: back muscles.
Action essentials:
Kneel on the stool with one knee bent, put the other hand on the flat stool, keep your back straight, and naturally hold the dumbbell arm vertically downward. When inhaling, pull the dumbbell up to the waist, and when exhaling, the movement will resume. Try to exert force on your back, avoid exerting force on your hand muscles, and keep your torso stable and not rotating.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
6 dumbbell step squat
Main exercise areas: gluteus maximus and quadriceps femoris.
Action essentials:
Stand with your feet apart, tuck in your abdomen to keep your body stable, and hold the dumbbell with both hands. Inhale and bend your knees at the same time until the knee joint of the front leg is in the same direction as the toe, and the knee joint does not exceed the toe. Squat your hind legs until your knees are slightly higher than the ground, and resume your movements when you exhale.
Call to action:
Every 12 times as a group, do two groups, rest between groups 1 minute.
7 dumbbell straight leg hard pull
Main exercise area: buttocks.
Action essentials:
Stand with your legs naturally apart, knees slightly bent, back straight, and hands holding dumbbells. When inhaling, the hips bend and the body leans down until the dumbbell is slightly lower than the knee joint, and when exhaling, the action resumes.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
8-roll abdomen
Main exercise area: abdomen
Action essentials:
Lie flat on the mat with your knees bent and your feet flat on the ground. Lift the fitness ball with your arms, relax your shoulders, prepare to inhale, exhale upwards, tighten your abdomen, and leave your shoulder blades off the ground.
Call to action:
Every 10 times as a group, do two groups, rest between groups 1 minute.
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