We all know that dumbbells are good fitness tools and can exercise muscles. The test of strength is also great. At the same time, dumbbells are relatively small, which can not only be practiced in the gym but also occupy no space at home, and are deeply loved by many people. ? Dumbbells are more suitable for male friends because they require high strength. ? If girls also want to exercise their muscles through dumbbells, try to choose weights below 35. ? Boys can choose 15 kg or less. ? Today, I recommend four dumbbell movements to you, which can quickly exercise muscles, reduce fat and shape. ?

The first trick: rowing with dumbbells in one arm. Bodybuilders hold dumbbells up and down like rowing boats. This action can exercise your back and shoulder muscles. This action is relatively simple, that is, the action of lifting dumbbells that we often see on TV. The simpler this action is, the more you can exercise your muscles and the safer it is.

The second measure: dumbbell weight squat push shoulder. This action is a dumbbell squat, which requires a lot of strength. If you are a beginner, this action is not recommended. ? Can exercise the muscles of legs and buttocks, so that the muscles of legs and buttocks are more compact and powerful. ?

The third measure: lift dumbbells on your back. This exercise exercises the chest, back and triceps. Just like we usually do sit-ups, holding dumbbells is more difficult, but it is the most effective way to exercise muscles.

The fourth measure: one-arm dumbbell bench press. It exercises chest muscles. Triceps brachii, you can choose to lie in bed and start pushing dumbbells, or you can quickly shape them. ?