Action 1: Bend the dumbbell bird.
Action essentials: Hold a dumbbell in each hand, slightly tilt your upper body, keep an included angle of 45-60 degrees between your back and the ground, and slightly bend your knees. At the beginning of the action, open your hands and lift them to your sides. The problem that needs everyone's attention here is not shrug, because this action is mainly to train the muscles of our shoulders and upper back. If you shrug your shoulders too much, it becomes a training action of trapezius muscle.
Action 2: Kneeling dumbbell bending
Action essentials: The advantage of choosing kneeling posture is that it can reduce the occurrence of borrowing power. Hold the dumbbell with both hands and bend it in the direction of our chest as much as possible. You know, including bending, the greater the amplitude, the stronger the muscle stimulation that can be exercised. You can keep a certain contraction at the peak and train a higher biceps peak.
Action 3: Kneeling dumbbell arm flexion and extension
Action essentials: It is also the action of kneeling posture, and it can also be seen that kneeling posture can isolate our arm muscles to exert better strength. In this action, we need to do a completely different action from bending, that is, arm flexion and extension, mainly to train our arm triceps. It must be the right choice to practice three more heads if you want to have strong arms and shock the visual arm circumference.
Action 4: Kneeling posture Arnold recommended.
Action essentials: kneel, hold dumbbells with both hands, and push out from the palm inward to the palm outward. This movement is called Arnold Push. As the name implies, it was invented by Arnold Schwarzenegger, and it is the most common shoulder training movement he did in the peak of bodybuilding in his early years.
Action 5: Dumbbell glass squat
Action essentials: Hold the upper end of a big dumbbell with both hands, with legs at a large angle. At the beginning of the action, squat down, even if the hips and knees are parallel, then keep the upper body straight and squat up.
This action is a good choice for friends who have just started to learn squat, because many people tend to lose control of their center of gravity when they first start to learn squat, and some people tend to fall backwards. If you use the big dumbbell in front to stabilize your body and create balance, you won't have so many problems and you will soon find the feeling of squatting.
Action 6: Unilateral dumbbell press
Action essentials: hold the dumbbell with one hand and push it up, while the other hand is parallel to the ground and lifted horizontally. This action mainly trains our shoulders. The purpose of raising a hand horizontally is to keep our bodies in better balance and avoid shaking from side to side.
This action mainly trains our shoulder deltoid muscle.
These are the moves we can introduce to you, which can train your shoulders, back, arms and legs. If you don't think it's enough, you can add a dumbbell bench press posture to exercise pectoralis major.
Actually, the action doesn't need to be too complicated. These actions are easy to operate. As long as you have the enthusiasm for training, it's time to change your body! Come on!