1. Open your legs shoulder width, stand up straight, hold dumbbells in your hands, put your hands at your sides vertically, hold your head up and chest out, and tighten your abdomen.
2. The knees are slightly bent, the upper body and hands lean forward slightly, the hips are kept tight, the arms are straightened vertically downward, and the abdomen is inhaled.
3. Push the waist down to the hip height, straighten your hands vertically down, raise your head above the waist, and look straight ahead.
4. Keep your hands straight, lift your upper body slowly, lean forward slightly, and tighten your hips.
5, the body slowly stand up straight, hands slowly straight down to the sides of the body, restore the original posture.
The second formula
1, legs shoulder-width, stand up straight, hold dumbbells with both hands, put your hands at your sides vertically, hold your head up and chest out, and look straight ahead.
2. Press the waist down to the hip height, straighten your hands vertically down, raise your head above the waist, and look straight ahead.
3. Keep still, bend your elbows with both hands to lift the dumbbell to the sides of your waist and clamp it with your back.
4. Keep your hands straight, keep your body still, return to the posture in the second step, and tighten your waist and abdomen.
5, the body slowly stand up straight, hands slowly straight down to the sides of the body, restore the original posture.
The third formula
1, put your feet together, kneel on the ground, hold the ball in your right hand and hold the dumbbell in your left backhand;
2. Throw the dumbbell backward, lift the upper body slightly upward, and practice circularly for 20 times.
The fourth formula
1, put the ball on the ground, sit on the edge of the ball, bend your feet together and step on the ground;
2. Raise the dumbbell with both hands and straighten it;
3. Then put it down, keep other parts still, and practice this cycle for 20 times.
What are the benefits of practicing dumbbells?
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. If you do sit-ups, sometimes you can lift dumbbells behind your neck with your hands to increase the load of abdominal exercise. Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
How to choose the right dumbbell
1. If the load you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg to 8.5 kg for exercise. Exercise 5 to 8 groups every day, 6 to 12 times in each group, and don't exercise too fast, with an interval of 2 to 3 minutes in each group.
2. If women want to lose weight, they can choose a lighter dumbbell of about 3kg. It is suggested that each group should practice 15 to 25 times, and the interval between each group should be controlled at 1 to 2 minutes. You can choose your favorite music to practice.