1, dumbbell supine neck flexion and extension
Description: Relax and lie flat on the bench, step on the ground with your feet firmly, and lift the dumbbell behind your head. Exhale while lifting, focus on the chest muscles, and slowly straighten your arms forward.
2, dumbbell bench press
Description: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.
Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. Then, make the two arms straight and open to both sides, the two arms bend slowly, the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up.
3. Draw a circle with dumbbells
Description: Relax and lie flat on the bench, step on the ground with your feet firmly, hold dumbbells, palms up. Spread your arms to your sides and raise them above your head. Lift the dumbbell over your head, resume the same trajectory, stop and let the pectoralis major contract. Repeat the above actions.
4, dumbbell bending arm push
Action description: Lie on the bench, step on the ground with your feet firmly, and park with dumbbells above your chest. Lift the dumbbell and exhale! Let the pectoralis major feel caught when lifting. Raise your arm and straighten it, and slowly restore the movement to its original position. Repeat the above actions here.
5.dumbbell bird
Action Description: Relax and lie flat on the bench, with your feet firmly on the ground to ensure the free movement of your shoulders. Hold the dumbbell and keep your arms straight and slightly bent. Inhale, spread your arms and slide smoothly so that your elbows are shoulder height. Push the dumbbell to the initial position while exhaling, and find a feeling of hugging the bucket. The whole movement process should be smooth and the dumbbells should be controlled well.
Precautions:
1, do exercises in order. Fitness needs to be done step by step. Don't be impatient. Each movement is 20 times, and the daily training should not exceed1h. During the interval of exercise, take a short rest for 45s.
2. Obese people lose fat first, and then exercise in the above way. It is more appropriate to train three or four times a week, and the fitness frequency should take into account your physical fitness.