Warm-up exercise before lifting dumbbells, our timely exercise is more conducive to promoting blood circulation. This kind of exercise is still relatively high-intensity. Different people should arrange exercise time according to their own living habits, and exercise is conducive to strengthening our physique. Now share the warm-up exercise skills before lifting dumbbells.
Warm-up exercise before lifting dumbbells 1 straight arm crawling (10 times)
Stand on your feet naturally. If you are flexible enough, you can keep your knees straight back, bend forward and use your arms to support your body and crawl outward until it becomes a flat support with straight arms. Pause 1s, climb backwards according to the original path, and resume the upright' standing posture'.
Achilles tendon straight leg extension (left 5 times, right 5 times)
Keep the posture of lunge and squat, keep your legs completely straight, keep your body upright and lean forward. At this time, the muscles of your hind legs and Achilles tendon should be stretched separately, and then your hands should be raised horizontally forward, as if pushing something forward. Move the whole upper body forward and stretch as far as possible to the back of your calf and achilles tendon.
Twist your hips (10 times or so)
Stand naturally with your feet shoulder width, and use the rotation of your left and right feet to drive your upper body to rotate. Move your arm as far as possible, lift it up and stretch it back as far as possible.
Free swing arm (left and right 10 turn)
Stand with your feet apart (feet apart), lean forward, relax your shoulders and arms completely, hang your arms in mid-air, feel your fingers lightly brush the ground, and draw a circle on the ground with your arms by gravity. This can fully relax the shoulder joint.
If conditions permit, you can take a hot bath before exercise to help warm up. The intensity of warm-up should be body fever and a little sweat.
Warm-up exercise before lifting dumbbells 2 What methods are there to lose weight by lifting dumbbells?
Hold the bell and bend your elbow.
Stand with your feet shoulder width apart, hold dumbbells in your hands, put them in front of your thighs, and put your fists outward. The upper body is upright, the shoulders are still, and the elbows are alternately bent for 20 to 40 times. During the exercise, don't flash back and forth at the waist, and the upper arm should be slightly attached to both sides of the chest.
Lie on your back and bow your head
Stand with your feet shoulder width apart, hold the dumbbell up, and put your fist back. Elbows are alternately bent to the back of the neck for 20 to 40 times. When you bend your elbow behind your neck, your abdomen can't protrude forward.
Body side winding ring
Stand with your feet slightly wider than your shoulders, hold dumbbells and put them outside your chest, with your palms slightly upward and your elbows slightly bent. The arms are wound from inside to outside or from outside to inside simultaneously or alternately for 20 ~ 40 times. The upper body must not rotate with it during practice.
Precursor and afterbody
Stand with your feet slightly wider than your shoulders, hold dumbbells, put them behind your neck, and move your elbows forward slightly. Continue to do forward and backward bends for 20 ~ 40 times. When practicing, keep your legs straight. When bending, hold your chest out and slightly expand your abdomen.
Left and right lateral bodies
Stand with your feet shoulder width apart, hold dumbbells, put them on the outside of your thighs, and rush your eyes forward. Continue to bend your body alternately from left to right for 40 to 70 times. When bending to the left, raise your right arm and bend your elbow, and extend your left arm as far as possible to your left calf. When practicing, keep your legs straight and don't lean forward.