The silent bell exercise is only 15 minutes, and the training level can be gradually adjusted without being too tired. Coupled with more comfortable jogging and walking, a healthier diet (be careful not to go on a diet), you can definitely realize the myth of losing 6 pounds a week! Moreover, stick to it and you will become a slim beauty who will never gain weight easily.
Basic posture of dumbbell aerobics
Stand with your feet shoulder-width apart. Keep still while practicing gymnastics. Back straight, abdomen and waist hard. Relax your knees and bend slightly. Don't stop while gymnastics is going on, please continue to move the dumbbell slowly.
Lose 6 pounds a week with dumbbells to lose weight.
65438 +0 lunge upper arm flexion and extension
A. Hold dumbbells with both hands and palms inward. Step forward with your left foot, lunge down, and your left thigh is parallel to the ground. While pressing down, the palm of the left hand is turned up and down, and the left hand is raised to shoulder height.
B keep your legs straight and your body up (don't step back). At the same time, put your left hand down and raise your right hand to shoulder height. Repeat 12 times with both hands, and then switch legs. Repeat twice on each leg.
Exercise site: biceps brachii, buttocks and quadriceps brachii.
Second place in the clean and jerk
Feet shoulder-width apart, knees slightly bent. Hold dumbbells in both hands and hang them in front of your legs, palms inward. Lift the dumbbell to chest height, and the upper arm is parallel to the ground. Then put it in the initial position.
Do 10 times in each group, ***2 groups.
Exercise area: shoulders
Third back lift
A. Feet apart, hip width apart, knees slightly bent. Hold dumbbells with both hands and hang them at your sides, palms inward. Tilt forward 45 degrees from your crotch, keeping your back straight and your arms perpendicular to the ground.
B. Bend your elbow slightly and lift the dumbbell from the side until you feel a backlog in the middle of the scapula. Return to the original position.
Do 10 times in each group, ***2 groups.
Exercise parts: upper back and shoulders.
Load 4 bends the abdomen
Lie on your back with your right foot on the ground and your left ankle on your right knee. Hold the dumbbell with both hands, palms up, hands close to shoulders, elbows pointing to your sides. Lift your upper body, lift your shoulders off the ground, and pull your right knee to your chest. Put it down to the initial position. Repeat.
Note: relax your shoulders and don't look up with your chin down.
Do 10 times for each leg, ***2 groups.
Exercise site: abdomen