First, the "arch bridge" barbell weight loss exercise
Target parts: muscles behind buttocks, chest and thighs.
1. Lying flat on the floor with bent legs, can vitiligo of the whole foot be cured? Touch the ground; Take a 3-5 pound dumbbell in each hand, bend your elbow and lift the dumbbell.
2. Lift your hips so that your upper body and legs are in a straight line; Straighten your hands and lift the dumbbells so that they touch each other at the top of your chest.
3. Hold for 4 seconds, put down your hips and arms, and return to the starting position.
4. Repeat 15 times.
Second, "weight-bearing wings" barbell weight-loss exercise
Target parts: shoulders, back, buttocks, thighs.
1. Stand naturally, with legs shoulder-width apart and toes slightly outward; Holding a dumbbell in your left hand naturally hangs in front of your left thigh, with your palms inward.
2. Legs slightly squat, knees don't bend (keep knees behind toes); Hold the dumbbell in your left hand and throw it back between your legs.
3. Stand up straight quickly and throw your left hand forward to the height of your chest and shoulders; Then quickly return to the squat position.
4. Repeat 15 times or continue to do this action for 30 seconds, and then switch to the other side.
Third, the "proposal" barbell weight loss campaign
Target parts: shoulders, back, triceps brachii, buttocks and legs.
1. Stand naturally, with feet open and hip width; Hold the dumbbell in both hands (one hand holds one end of the dumbbell), bend your elbow and hold the dumbbell behind your head.
Step forward with your left leg and bend your knees 90 degrees (like proposing on one knee). At the same time, lift the dumbbell from the back of your head and straighten your arms forward to chest height.
3. Take back your left leg and return to the starting position. Repeat 15 times before changing to the other side.