Illustration of dumbbell exercise method-chest muscles
Action 1, flat dumbbell chest push
Action 2: dumbbell bird leaning upward
Action 3: Hold the bell push-ups.
Action 4: Tilt the dumbbell upward and bench press.
Action 5, tilt the dumbbell downward and bench press.
Illustration of dumbbell exercise-shoulder muscles
Action 1, push shoulders with dumbbells.
Action 2: Bending Dumbbell Bird
Action three, the vertical dumbbell is lifted horizontally
Action 4: Pull the chest of the upright dumbbell.
Action 5. Shoulder an upright dumbbell.
Illustration of dumbbell exercise-back muscles
Action 1: Pull-ups
Action 2, dumbbell hard pull
Action 3: Bend down and lift the dumbbell.
Action four, rowing with dumbbells in one arm.
Illustration of dumbbell exercises-arm muscles
Action 1: Lift the dumbbell to bend.
Action 2, parallel bars arm flexion and extension
Action 3: The dumbbell arm bends backward and stretches.
Action 4: Kneeling posture, one-arm dumbbell arm flexion and extension
Action 5: Bend over with dumbbells.
Illustration of dumbbell exercise-leg muscles
Action 1, prone load-bearing leg bending
Action 2: Flexion and extension of load-bearing legs when sitting.
Action 3: Squat with dumbbells.
Action four, weight dumbbell squat
Action 5: Lift the heel with a dumbbell.
Illustration of dumbbell exercises-abdominal muscles
Action 1: The vertical dumbbell bends to the side.
Action 2: Sit-ups with fixed legs
Action 3: Lie on your back and lift your legs.
Dumbbells can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; How to become a fitness instructor with dumbbells, I hope I can help you!