Dumbbells are our most commonly used fitness equipment, and may not even be among them. Because barbells and dumbbells are often used, at home, many people often recite one or two pairs. There is a simple reason. Dumbbells are small and simple and easy to carry, but although they are small and can exercise, they are unambiguous.

At the same time, because we can hold dumbbells in one hand, we can exercise more than barbells. From another angle, let us do more work, so don't underestimate small dumbbells.

So, how to exercise your whole body muscles through dumbbells? Next, I will bring you a few simple and effective exercises. You can choose different postures for different muscles. Let's see, what did you exercise?

The first action: dumbbell squat with weight.

Want to get your ass up? Want the lower limbs to be tough and beautiful? Then let's practice this action. Each movement can be exercised according to the number of times or time. Remember to keep your back straight while doing it. If the knee hurts, it is best to have the lowest point of the hip, not lower than the knee.

The second action: tilt the dumbbell before holding it backwards.

Want to have a thicker upper edge of your chest muscle, a more majestic deltoid muscle, and then match your chest muscle to create a sexy facade muscle? Then you can exercise this action often. Very sour, very effective!

Exercise this action, you can also use a tension rope instead. When exercising, it is best to keep your body stable, such as keeping your back close to the backboard of the instrument and stepping on the ground with your feet, so that we will pay more attention to your upper shoulder edge and chest muscles!

The third action: dumbbell pressing shoulder.

Pushing shoulders is a common action to exercise the middle bundle of deltoid muscle. At the same time, this action can make the triceps brachii of our arms stronger. Do you want the cuff to be broken by your arm? If you want to keep the tiger muscles entrenched on your shoulders, then exercising is the right action.

It is best to sit, because standing posture is easy to shake, even a lot of cute, and they will lift the dumbbell through the inertia of shaking, which is not only unsafe, but also easy to release strength, with greater force, but not necessarily effective.

The fourth action: bend over and stroke the barbell.

This action can exercise our latissimus dorsi and trapezius muscles, and rowing is also a classic golden action that we often exercise our backs. Rowing with one hand can effectively improve the asymmetrical posture of our left and right backs. At the same time, the other hand can hold the chair to make the trunk more stable.