1 push-ups

2, lying dumbbell push

3. Tilt the dumbbell upward and push it

4.dumbbell bird

Tilting dumbbell bird

Second, the back muscles.

1, pull-ups

2. rowing with dumbbells in one arm

Third, shoulder muscles.

1, dumbbell side lift

2, single-arm dumbbell front flat lift

3, dumbbell press

4. Shrug your shoulders and lift dumbbells

Fourth, biceps

1, arms bent

2. Hammer arm bending

Five, triceps

1, arm flexion and extension

2, supine dumbbell arm flexion and extension

3. Flexion and extension of one arm behind the neck

Six, leg muscles

1, load sprint

2. Half squat with heavy load

Seven, abdominal muscles

2, dumbbell curved edge

Extended data

Matters needing attention in dumbbell exercise:

1. dumbbells should warm up, move joints, stretch ligaments and muscles before fitness, which usually takes 5- 10 minutes to avoid injury.

2. Choose to adjust the weight of dumbbells. For example, you should choose the weight of 8- 12RM to exercise (important knowledge RM: redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM. Doing dumbbell bench press can complete 10 movements at most, so the dumbbell bench press called 30kg is 10RM, so the weight of 8- 12RM is 30kg).

3. Exercise in groups, with a rest of 45-60 seconds between each group and a rest of 60-90 seconds between movements.

4. Don't do dumbbell exercises too fast. It doesn't matter to slow down. You must feel the strength of the target muscle.

5. Muscle stretching should also be carried out after exercise, which will help muscle recovery and avoid "dead muscle".

References:

Health News Network-Little Dumbbells, Great Health