Beginner dumbbell exercise method description

Beginner dumbbell exercise method description

An introduction to practice

1. Hold dumbbells by your sides with your feet slightly wider than your shoulders.

2, the left foot does not understand, the right foot rotation, the body 90 degrees to the left, at the same time the right hand holding dumbbells arm lifted to the front of the chin.

3, and then change the right left hand, quickly alternate left and right.

Russian twist

A. Hold dumbbells with both hands straight in front of your chest. Feet slightly wider than shoulder width apart.

B. Turn your body quickly from side to side, keeping your back straight.Beginner dumbbell exercise method description



Gravity uplift

A. Lie on your back on a mat, holding a dumbbell in your hands in front of your chin, knees bent, feet flat.

B. Lift your shoulders forward off the mat with your lower back still on the mat. Pause for a few seconds at the highest point, then slowly return to the starting position.

Lie on your back push hit

A. Lie on your back on a mat, holding a dumbbell in each hand to each side of your chest. Bend your knees and keep your feet flat.

B, move your shoulders forward off the mat and push forward with one hand. Then slowly return to the starting position, and then lift, for another push


Gravitational pull litre

A. Lie on your back on a mat with your hands palm down at your sides with your legs straight and a dumbbell between your feet.

B. Lift the legs up to lift the hips off the pad. At the highest point, swing your legs to your side. Then slowly return to the starting position, lift again, and swing to the other side.

Pragmatic chopping

A. Hold a dumbbell with your hands together, feet shoulder-width apart.

B. Drive the dumbbells down to the outside of your thighs, keeping your back straight as you go.

C, Turn your body to pull the dumbbells over your other shoulder. Alternate the two sides.