Dumbbell is definitely a fitness artifact, not only because it can exercise the main muscle groups of the human body, but also has a great fitness effect. So after a certain degree of fitness, a pair of dumbbells can do all the exercises. Next, I will tell you the correct exercise method of dumbbells and share the detailed fitness map with you.

This dumbbell exercise method is illustrated from six aspects: chest, shoulders, back, arms, legs and abdomen. Let's have a look!

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 3: Dumbbells stand upright and lift 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.

Hurry up and act! ;