Dumbbell classic 8 movements

The eight classic movements of dumbbells are: hands alternately supporting and lifting, one-arm dumbbell alternately swinging, yoga ball alternately supporting and lifting knees, Bobby jumping, yoga ball supine lifting dumbbells, goblet squatting, one-arm dumbbell leaning over and rowing, and standing posture lifting dumbbells.

1, support alternating hands.

Bend over, put your arms directly under your shoulders, keep your back straight, put your legs together backwards, straighten a dumbbell next to one hand, and keep your back straight and your body stable. Raise one hand to get the dumbbell, and move to one side of the arm alternately. During the exercise, other parts of the body should keep still as much as possible except the arm movement.

2. Alternate one-arm dumbbell swing

Keep your feet apart, about twice the width of your shoulders, and keep your back straight. Hold a dumbbell in one hand and put it on the hip in front of you, then kneel down. At the same time, the dumbbell falls on your hips, and your hips are lifted up hard. At the same time, swing the dumbbell on your arm and throw it to the other hand (to ensure safety, you can take the form of transfer, not throwing it). Grab the dumbbell with the other hand, then bend your knees and squat down again.

3. Yoga ball supports knee alternation.

Bend over, keep your legs straight back and close together, put your hands on the yoga ball, keep your back straight, tighten your abdomen to keep your body stable, lift one leg to your front knee until the action peak stops, then recover, and then lift your legs and knees on different sides.

Bobby jumped up.

Stand well, slightly abdomen, bend down, support your body with your arms slightly wider than your shoulders, jump back and straighten your legs, then jump forward, jump up and down when you get up, and then quickly bend down and squat.

5, yoga ball supine dumbbell lift

Lie on your back on the yoga ball, put your upper back and head on the yoga ball, tighten your legs and knees, step on the core of the ground with your feet, hang your lower back and hips, hold dumbbells in your hands and lift them over your chest to keep your body stable, raise your arms straight to your head, and then resume your arms after stopping at the top of the action.

6, goblet squat

Open your feet slightly wider than your shoulders, keep your back straight and tighten your core. Hold dumbbells (kettle bells) in front of your hips with both hands, then move your knees and squat down until your thighs are parallel to the ground or slightly lower, then get up and restore, keeping your back straight. Note that the knees and toes are in the same direction.

7. Bend down and lift dumbbells for boating.

Open your feet back and forth, lunge your front legs, bend your elbows on the same side, put your elbows on your thighs, and lean forward. Hold the dumbbell with the other arm and fall naturally. Bend your elbow upward, pull the dumbbell to your side, and then slowly put it down to restore its original state.

8, standing dumbbell lift

Spread your feet slightly, chest out and abdomen in, tighten the core, hold the dumbbell in front of you with both hands, bend your palms inward, lift the dumbbell up to the top of the movement, and slowly put it down after a pause.