Before you start these movements, I suggest you stretch and warm up first, which will make you better engaged in training. These movements can be used for fat-reducing training or muscle-building training. The intensity of training should be determined as appropriate, and reasonable training intensity should be arranged according to your actual physical condition.
1, dumbbell lunge squat+dumbbell lift
Everyone should not feel strange about lunge, so let's use this action. Let's finish a dumbbell lunge first. When doing lunges, we need to bend our legs 90 degrees vertically to keep our hips strong and our backs straight.
After the announcement of the squat, we need to complete an action of lifting the dumbbell immediately, and use our upper limb strength to drive the dumbbell to lift. When you do this combination, you need to slow down your overall speed and keep it at a constant speed.
2, dumbbell knee roll+supine dumbbell lift
In the second action, we need to do a belly roll. First of all, keep your supine posture, lift your legs off the ground, hold a dumbbell with appropriate weight in both hands and lift it to your chest. Then we need to lift our knees and do a belly roll, slow down your speed a little and keep your knees as close to your abdomen as possible.
After this belly roll, we need to go back to the supine position. At the same time, we need to lift dumbbells. If not, you can also refer to the detailed diagram above to complete this training action.
3. Bend dumbbell to support knee lifting+bend to support alternating one-arm bell lifting.
The name of this action is a bit long, but it won't be difficult to actually complete. First of all, we need to hold an elegant name with a proper weight in each hand, put the dumbbell on the ground, straighten our arms to support our body, and keep our body in a state of bending over and supporting.
After doing this tilting posture, you can lift your legs forward and bring our knees as close to our abdomen as possible. Then we return to the state of leaning and supporting, and at the same time we need to complete an alternate one-arm bell lifting. Control your own movement speed, don't finish these training movements too quickly, and try to achieve every movement standard.
The three combined training moves introduced to you above all need the help of dumbbells, so the weight of dumbbells you choose must be suitable for you and within the range that your muscles can control. Don't choose too much weight, which will lead to poor training effect.
After choosing the weight of the dumbbell, make sure that your movements are standardized. Although they are all combined movements, every little gesture can't be ignored. Only when every little gesture is standardized can our combined movements be standardized. If these exercises are effective for you, then add them to your training plan.