If you are a boy, increase the training weight appropriately, and if you are a girl, reduce the training weight appropriately. In short, choose the most suitable training weight according to your actual physical condition.
1, standing dumbbell pull-ups
The first movement, we want to recommend to you is standing and lifting dumbbells. Before doing this action, we need to keep our legs apart and stand shoulder-width, straighten our back, tighten our abdomen, relax our neck, look straight ahead, and then hold the dumbbell that suits us to complete this lifting action.
This action is not difficult. We only need to do an upward lift with our own physical strength, but don't let us bow our chests, otherwise it will affect our training effect and increase the chance of physical injury. If not, watch the legend demonstration twice and complete this action according to the content of the legend demonstration.
2, standing dumbbell side lift
The next action still needs us to maintain the basic standing posture. This is a dumbbell lateral movement, which can help us exercise our arm muscles. If you don't like standing to do this action, you can use it as a posture to complete this training action.
No matter what starting position you choose to complete this lateral movement, we should keep our back straight, reduce the inertia of our body, and use our arm muscles to do this movement, which will help us to effectively consume excess fat in our upper limbs.
3, standing dumbbell lift
Next, the third movement, we still recommend a training movement completed on the basis of standing posture, which is an upward movement of a dumbbell. Different from the last movement, our movement direction has changed, but this movement can also help us exercise our arm muscles and help us burn? Swing meat? , restore slender and powerful arms.
When we make this dumbbell, we should also ensure that the standing posture is completely correct, keep our backs straight and reduce the inertia of our bodies. If you think this action is not enjoyable, you can also add a squat to complete it at the same time.
4, standing dumbbell side lift
The last action is to recommend a dumbbell side lift for everyone. This action helps us to exercise the muscles of the waist and abdomen, help us burn off the fat on the side waist, and let us bid farewell to the swimming ring and return to the belly. When we do this action, we must let the side waist exert force, feel the burning of body fat, and try to standardize this action.
Before doing these actions, I suggest you do some stretching and relaxing exercises, and some proper warm-up exercises are also possible, which can keep our body muscles in a very good state. If we do these actions again in this state, it will reduce the chance of physical injury and make our training scope more in place.