A pair of dumbbells can train the whole body, very practical!

dumbbells are recognized fitness artifacts

　　especially friends who exercise at home

　　 a pair of dumbbells at home can practice the whole body

　　 follow the following 1zz

　 　 follow the following 1zzz 0z 　 　 follow the exercises of family dumbbell training 　 z 1 　 0

recommend exercise three times a week

specific actions as follows:

boys version

action 1:

upright leg dumbbell curl

4-6 group * 8-12RM

main training: biceps arm

action 2:

　　 upright reverse ringing

　　4-6 sets*8-12RM

　　Main exercises: shoulder and abdomen

　　　　68　single arm lifts 68　　z68　　　z1 68　single-arm lifts

　4 muscle action in the beam

4:

dumbbell bent arm flexion and extension

4-6 * 8-12RM

main training set: arm triceps

action 5:

squatting sumo group dumbbell pulled

4-6 * 8-12RM

main exercise: legs, shoulders, trapezius

action 6:

dumbbell lunges

4-6 * 8-12RM

main training set: the leg

action 7:

dumbbell broadside squat

4-6 * 8-12RM

main training set: the legs and buttocks

action 8:

dumbbell weight corkscrew

4-6 * 8-15RM

main training groups: lower back

female version 1 operation

：

　　▼

first leg first taken

then left holding the dumbbell with both hands to move closer

left leg for another one foot

so repeatedly insists one minute for a group

insist on doing 3-5 sets

action day 2:

▼

Hold the dumbbell with both hands

　　 and then do a downward press of the upper body to stand up to 90 degrees

　　, repeat this way for 1 minute to form a group of

　　 insist on 3 to 5 groups every day

　　Motion 3:

　　1zz

　　 and then stand up

　　 This kind of movement persists for 1 minute as a group of

　　 insists on doing 3 to 5 groups of

　　 movement 4:

　　　　▼

　　 move both hands at the same time, lift up to be level with the shoulder

　　, then change to the other foot

　　 Repeat this one minute for a group of

　　 stick to 3 to 5 groups of

　　 Action 5:

　　▼

　　　　　　　　　　　　▼

　　　　　0, hold the dumbbells for 1 minute Persist in 3 to 5 sets of

　　Movement 6:

　　▼

　　 lie flat on the yoga mat

　　　, then hold the dumbbells on the yoga mat

　　 every day, hold the dumbbells on both sides of the waist and do a group of 1 zzz 0 z 1 zzz z 0 z z 1 z z 0 z z 0 z z 1 z 0 z z z 0 z z 1 z z 0 action 7:

▼

same operation same as 1 minute

adhere and stick to a set

3-5 groups

action day 8:

▼

both hands on both sides of the dumbbell

and vertical legs take turns to

The downward pressing action

　　 stick to the action for one minute as a group of

　　 and then stick to 3 to 5 groups of

　　 action 9:

　　▼

zzz　　　　zzz0, hold one of the dumbbells and hold one of the dumbbells downwards and then hold one of the dumbbells upwards.

　　Professional actions persist for 1 minute as a group

　　 and then insist on 3 to 5 groups every day