Lead: We know that women's dumbbell fitness method is more suitable for women to practice at home, and the movements are simple and easy to learn. The following training methods for women's fitness dumbbells are compiled for you, hoping to help you!

1. Straight arm ring

Legs apart, the distance is equal to shoulder width, and two hand-cranked bells cross in front of the abdomen. Swing the straight arm to both sides, lift it horizontally to the top of your head, then cross the straight arm and return to the front of your body.

This action helps to strengthen the shoulder strap muscles.

2. Side bending and pushing

Keep your feet apart, shoulder-width apart, and hang the bell by your side with both hands. The forearm bends with the bell, and the upper hip is close to the side of the body; When you reach your shoulder, lift it up again until your arms are straight above your head, and then recover in the same way.

This action helps to strengthen the muscles of the arms and shoulders.

Push the bench, pull the bench

Lie on your back on the bench with your arms bent on your chest and your palms facing each other. Place the dumbbell vertically upward.

Push up until the arm is straight. Then raise your arms straight above your head. Then lift it above the chest.

Restore by the original way.

This action helps to strengthen people's chest and shoulder strap muscles.

Bend forward and swing

Feet apart, the distance is equal to shoulder width, the upper body leans forward, arms are straight, and the bell is held in front of your legs. Swing your hips to the top of your head, lean back later, and then recover in the same way.

This action helps to strengthen people's back muscles.

5. Flat stretching and chest expansion

Keep your feet apart, the distance is equal to the shoulder width, and hold the bell after raising your hands horizontally. The palms are opposite. Pull the straight arm horizontally to both sides, and then restore it in the same way.

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