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Anonymous users2024-02-06It is also an exercise that can be completed with dumbbells, such as shoulders and hand movements, and the effect of dumbbells is also the best
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Anonymous users2024-02-05Of course, there are many movements that can be done with just dumbbells. For example, dumbbell birds, dumbbell squats, dumbbell curls, etc.
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Anonymous users2024-02-041. Stand upright, holding a dumbbell in each hand, and the palms must be opposite. Keep your arms slightly flexed and raise the dumbbells to the dumbbells to slightly above shoulder height. Pause, then slowly lower to restore.
2. Romanian deadlift: stand upright, push down a pair of dumbbells with your palm, and hang in front of your body. By lifting your hips, bring your weight back to your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your tibia. Revert to the starting position, then repeat.
3. Dumbbell Flying Bird: Lie on a flat bench with your feet on the ground. Push a pair of dumbbells on top of your chest, palms facing each other. Keep your arms slightly flexed and slowly lower the dumbbells down the arc until your upper arms are equal to the ground. Stop, then follow the same arc to restore the dumbbell to the starting position, and repeat.
4. Vertical stride: Hold a pair of dumbbells hanging down to your side. Stand facing the side of the bench, then step on your square leg and place your right foot on the bench.
Push down with your right leg and bring your body onto the stool until your feet are flat on the stool. Then step down with your left leg to return your body to the starting position. Then step up with your left leg and repeat, alternating with double retreats.
5. Double-sided dumbbell rowing: Hold a pair of dumbbells with your palms downward. Keep your knees slightly flexed, your back straight, and your waist bent down 90 degrees. Pull the dumbbell up on your abdomen and touch your abs with your palms turning upwards. Restore slowly, then repeat.
6. Shrug your shoulders: Hold a pair of dumbbells, stand upright, try to make the shoulder crimion shrug towards your ears, then lower, and repeat, don't let the shoulders rotate forward or backward.
7. Front lunge: Hold a pair of dumbbells hanging down to your side, stand upright, and look ahead. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Add back to the starting position, then switch to the right leg and repeat.
8. Standing dumbbell curl: stand upright, hold a pair of dumbbells hanging to the side of the body, and palm back. Bend your left arm upwards while rotating your wrist so that your palm is up at the end of the movement.
Perform a moment of peak contraction, then slowly lower it down to restore while rotating your wrist so that your palm is back again. When the left hand returns to its original starting position.
9. Supine French arm flexion and extension: Lie on a flat bench with a pair of dumbbells in your palms opposite each other and place them above your chest. Hold your upper arm still and slowly lower the dumbbell to your ear. Stop, then follow the same arc to restore the dumbbell to the starting position, and repeat.
1. If you insist on exercising with dumbbells for a long time, you can modify the muscle lines, enhance the endurance of the muscles, and always do heavy dumbbell exercises, which can make the muscles stronger, strengthen the muscle fibers, and increase muscle strength.
2. It can exercise the muscles of the upper limbs and the muscles of the waist and abdomen. For example, holding dumbbells with both hands at the back of the neck when doing sit-ups can increase the load on the abdominal muscles. Holding dumbbells to do lateral flexion or rotation exercises can exercise the internal and external oblique muscles; Straight arm raises, side raises, etc., with dumbbells in hand, can work the shoulder and chest muscles.
3. It can exercise the muscles of the lower limbs. Such as holding dumbbells to squat on one foot, squat and jump on both feet, etc.
The basic posture of dumbbell calisthenics is to stand with your feet shoulder-width apart and your feet straining down. Stay still while practicing gymnastics.
Keep your back straight and your abdomen and waist strained. The knees are relaxed and slightly bent. Do not stop while the gymnastics is performing, and keep moving the dumbbells slowly.
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