dumbbells
dumbbells are a very common fitness equipment during fitness. All kinds of people can use dumbbells to achieve the goal of increasing muscle strength and athletic performance. The
dumbbell is not restricted by the venue, and can be practiced in all sports planes, which is convenient for exercisers to complete the various amplitude and range of activities encountered in daily life or fitness. The
dumbbells can be modified to meet personal needs and related exercises. For example, if you have an old shoulder injury, it will make it difficult for you to use a barbell for bench press exercises. But if you switch to dumbbell training, you can put your palms facing each other and draw your elbows closer to your body, so you can avoid pulling your shoulders. Another major feature of the
dumbbell is that it allows you to effectively solve the problem of power imbalance with .
Use dumbbells to exercise, you can do a few more exercises for the weaker arm to improve muscle strength. This is one of the reasons why more and more fitness people are keen to use dumbbells in recent years.
Here we will bring you z12
13z dumbbell exercises! Click to collect!
upper limb training
dumbbell-supine pull up
1. Lie on your back on the yoga mat, bend your knees and bend your hips, hold a dumbbell with your hands above your chest and extend your arms.
2. Keep your arms straight and move the dumbbells toward the top of your head until your arms are nearly parallel to the ground.
Dumbbell-Press
1. Stand with your feet apart and shoulder-width apart. Hold a dumbbell in each hand and lift it above the shoulder joint, keeping the upper arm parallel to the ground.
2. Keep your legs straight, lift your arms up above your head, and straighten your arms.
Dumbbells-one-arm rowing
1. Stand on the front and back legs with the torso leaning forward and in a straight line with the back leg. Hold the dumbbell with one hand on one side of the body.
2. Keep the torso and lower limbs still, bend the elbows and pull the dumbbells until the dumbbells are on the side of the body.
lower limb training
dumbbell-sumo squat
1. Standing position, feet slightly wider than shoulder width, toes slightly outward, hands holding dumbbells in front of you.
2. Keep your back straight, bend your hips and knees and squat until your thighs are roughly parallel to the ground. Extend the hips with force until the standing position.
Dumbbells-one-leg squat
1. Stand on one foot, raise the other foot backwards, hold a dumbbell in each hand and hang it on both sides of the body. 2. Slowly bend the supporting legs, squat down, and keep your arms drooping to maintain balance. 3. Bend the support leg, lean the upper body forward, and extend the raised leg backward to maintain balance and look forward. The same goes for the opposite side.
Dumbbell-Deadlift
1. Stand with your feet open, shoulder-width apart, bend your hips and knees, hold a dumbbell in each hand, straighten your arms, and place two dumbbells directly above your feet.
2. Keep your legs straight, exert force on your hips, and lift your upper body back to a standing position. Keep your core stable and your back straight.
full body training
dumbbell-lunge-side lift
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, naturally hanging on your sides.
2. Keep the upper body posture unchanged. While lunging forward, raise your side horizontally, palm down, and be careful not to bend your elbows. The same goes for the opposite side.
Dumbbell-Composite Lunge
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, naturally hanging down on your sides.
2. Keep the upper body position unchanged, lunge forward and look ahead.
3. After returning to the initial position, keep your lower body still, raise your arms horizontally at the same time, with palms facing each other, and be careful not to bend your elbows. The same goes for the opposite side.
Dumbbells-Use your arms to lift the jerk
1. Stand with your feet apart and shoulder width apart. Hold a dumbbell in each hand, and naturally hang your arms at your sides.
2. Lift the dumbbells above the shoulder joints, keep the upper arm parallel to the ground, step by the right foot lunge support, move the center of gravity down while lifting the dumbbells above the head.
3. Lunge up and return to the initial position. The same goes for the opposite side.
The above content comes from the "Sports Fitness Check-in Book"
is authorized to publish by People's Posts and Telecommunications Publishing House. The copyright information of the book must be reserved for reprinting: book title, cover, publishing house
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