As we all know, dumbbell is a kind of fitness equipment, which is commonly used by men, so we often mistakenly think that dumbbell is the exclusive equipment for men's fitness. Men pay attention to muscle strength in order to highlight their masculinity. Practicing dumbbells will certainly become the choice of male friends, because it can make muscles strong. In fact, dumbbells can be used not only to exercise muscles, but also to lose weight. Let me introduce you to the exercise method of dumbbell weight loss exercise.

I. "Arch Bridge" Type

Target parts: muscles behind buttocks, chest and thighs.

1. Lie flat on the floor, with legs bent and the whole sole touching the ground; Take a 3-5 pound dumbbell in each hand, bend your elbow and lift the dumbbell.

2. Lift your hips so that your upper body and legs are in a straight line; Straighten your hands and lift the dumbbells so that they touch each other at the top of your chest.

3. Hold for 4 seconds, put down your hips and arms, and return to the starting position.

4. Repeat 15 times.

The second is the "load spreading wings" type.

Target parts: shoulders, back, buttocks, thighs.

1. Stand naturally, with legs shoulder-width apart and toes slightly outward; Holding a dumbbell in your left hand naturally hangs in front of your left thigh, with your palms inward.

2. Legs slightly squat, knees don't bend (keep knees behind toes); Hold the dumbbell in your left hand and throw it back between your legs.

3. Stand up straight quickly and throw your left hand forward to the height of your chest and shoulders; Then quickly return to the squat position.

4. Repeat 15 times or continue to do this action for 30 seconds, and then switch to the other side.

Third, the "one-leg buckling" type.

Target parts: abdominal muscles, biceps brachii, buttocks and legs.

1. Hold a dumbbell of 3-5 kg in both hands, and your arms will naturally droop; Lift your right foot, bend your right knee and lift it to hip height.

2. The left knee bends and bends, and the body slowly squats; At the same time, lift the dumbbell to your chest with both hands, shoulder height.

3. Return to the starting position, repeat 15 times, and switch to the other side.

Fourth, the "proposal" type

Target parts: shoulders, back, triceps brachii, buttocks and legs.

1. Stand naturally, with feet open and hip width; Hold the dumbbell in both hands (one hand holds one end of the dumbbell), bend your elbow and hold the dumbbell behind your head.

Step forward with your left leg and bend your knees 90 degrees (like proposing on one knee). At the same time, lift the dumbbell from the back of your head and straighten your arms forward to chest height.

3. Take back your left leg and return to the starting position. Repeat 15 times before changing to the other side.

The above is the dumbbell weight loss action we introduced to you. As can be seen from the above article, these movements can be practiced for different parts of the body, so if you want to exercise which part of the body, you can find a suitable exercise method from these movements.