There is no doubt that dumbbells are fitness artifacts. However, when you have a pair of dumbbells and exercise with dumbbells, you need a set of dumbbell exercise method charts to guide you. Here are some dumbbell exercises. Welcome to read!

Illustration of dumbbell exercise dumbbell exercise is a set of fitness methods completed by dumbbell equipment, which is mainly composed of three parts: basic exercise principle, dumbbell action diagram and exercise method. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.

operational approach

0 1 back muscle exercise:

Pull-ups, dumbbell hard pull, inclined dumbbell rowing, one-arm dumbbell rowing.

02 arm muscle exercise:

Handrail dumbbell bending, parallel bars arm flexion and extension, backward dumbbell arm flexion and extension, kneeling dumbbell arm flexion and extension, sitting dumbbell bending.

03 leg muscle exercise:

Prone load-bearing legs bend, sitting load-bearing legs bend and stretch, load-bearing dumbbells squat, and load-bearing dumbbells lift heels.

04 dumbbell abdominal exercises:

Standing dumbbells are bent, legs are fixed, sit-ups, and legs are lifted upward.

Dumbbell FAQ

Question 1: I feel pain in my back and shoulders. Should I stop practicing?

A: It's normal to practice at first, which will cause muscle aches. However, if the dumbbell is not held correctly, it may hurt tendons and ligaments, or it may hurt joints because of the wrong posture. At this time, you must stop practicing and be examined by a doctor. Wait for the doctor to confirm that there is no problem before exercising, or you can go to the gym and receive professional guidance.

Question 2: Because it is muscle exercise, I am worried that my muscles are too developed.

A: Many women worry that practicing dumbbells for a long time will make their bodies deformed and have muscles. It doesn't really matter. Dumbbell practice only takes 15 minutes, and the intensity of practice is very low, so don't worry at all, so even if you practice every day, you won't grow muscle blocks.

Dumbbell practice is only 15 minutes.

Question 3: Is the speed of practicing dumb gymnastics important?

Answer: Yes, when we practice dumbbells, mastering the speed of dumbbell practice is the key, which is easily overlooked. Keep a slow speed to achieve the purpose of practice, and practice an action for 2-3 seconds. If you practice for a long time, you can keep it longer.

Question 4: How can we improve the speed of losing weight?

A: Before training dumbbells, do warm-up exercises. After doing dumbbell exercises, do other exercises, such as jogging, cycling, walking and swimming.

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