Dumbbell can be said to be a fitness artifact, not only because it can exercise all the main muscle groups of the human body, but also because it has excellent fitness effect. So after a certain degree of fitness training, a pair of dumbbells can do all the exercises. The following is the dumbbell exercise I brought to the gym, I hope it will help you.

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

Illustration of dumbbell exercise-chest muscle exercise

Action 1, flat dumbbell chest push

Action 2, tilt the dumbbell bird upward.

Action 3, 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 muscle exercise

Action 1, push shoulders with dumbbells.

Action 2. Bent dumbbell bird

Action 3, standing dumbbell side lift.

Action 4. Pull up the chest of the upright dumbbell.

Action 5. Shoulder upright dumbbell

Illustration of dumbbell exercise-back muscle exercise

Action 1, pull-ups

Action 2, dumbbell hard pull

Action 3. Bend over and lift dumbbells for rowing.

Action 4, rowing with dumbbells on one arm

Illustration of dumbbell exercises-arm muscle exercises

Action 1, armrest dumbbell bending

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 muscle exercise

Action 1, prone load-bearing leg bending

Action 2. Flexion and extension of load-bearing legs in sitting position

Action 3, dumbbell step squat

Action 4, weight dumbbell squat

Action 5, the weight dumbbell lifts the heel

Illustration of dumbbell exercise-abdominal muscle exercise

Action 1, standing dumbbell lateral bending

Action 2, leg sit-ups

Action 3. Lift your legs.

;