What are the basic movements of the dumbbell exercise?

The first set:

Standing with bells bent at the elbow, feet open and shoulder-width, holding dumbbells, placed in front of the thighs, the eyes of the fists facing out. The upper body is straight, the shoulders do not move, the two arms alternately bend the elbow 20 to 60 times. During the exercise, the waist shall not flash back and forth, and the upper arm is slightly close to the sides of the chest.

Stand with your feet shoulder-width apart, hold the dumbbells in your hands and lift them up, with your fists facing backward. Bend your elbows back to the back of your neck 20-60 times, alternating between your arms. When bending the elbow to the back of the neck, the abdomen should not be pushed forward.

Stand sideways around the ring, feet slightly wider than shoulder-width apart, holding dumbbells on the outside of the chest, palms slightly upward, and slightly bent elbows. Both arms at the same time or alternately from inside to outside or inside to inside around the ring 20-60 times. The upper body should not rotate during the exercise.

Stand with your feet slightly wider than your shoulders, holding dumbbells behind your neck and your elbows slightly forward. Bend your body back and forth 20-60 times. Straighten your legs, and lift your chest and stretch your abdomen when you do the backward bends.

Stand with your feet shoulder-width apart, hold the dumbbells and place them on the outside of your thighs with your fists forward. Alternate between left and right lateral flexion for 40 to 70 times. To the left lateral flexion, the right arm up and bend the elbow, the left arm as far as possible to the left calf part of the extension. When practicing, keep your legs straight and do not bend forward at the waist.

Stand in a deep squat position with your feet shoulder-width apart, holding dumbbells and placing them on your shoulders. Do squats 30-60 times. When squatting, the two heels should not leave the ground, and the buttocks should be close to the heels in a full squatting position.

Heel lifts stand with feet together, hold dumbbells and place them on the outside of your thighs, with the eyes of your fists facing forward. Do 25-75 heel raises in a row. When practicing, the movement should be stretched, the heel should be high off the ground at the moment of lifting, and the rhythm of the movement should be smooth and medium speed is suitable.

Stand with your feet slightly wider than your shoulders, hold dumbbells and place them on the outside of your thighs with your fists facing each other. Continuously do from left to right body ring 10-15 times, and then to the opposite direction to do body ring 10-15 times. When practicing, straighten your legs, straighten your arms, and gradually increase your range of motion.

Lying on your back, bend your knees and lie on a bench, holding dumbbells in front of your chest with your fists and eyes facing back. Continuously do straight arm (can also be slightly bent when) chest expansion action 30 a 70 times. Exercise with the head of the pillow, shoulders and hips as the fulcrum.

Prone exhibition of the body lying down, the companion pressed calves (solo practice can also wear the calves pressed in the ribbed wood grid), holding dumbbells, placed behind the neck. Continuously do the upper body backward spread and then forward prone burning action 10-15 times. The exercise can start with unarmed and then weighted, the number of times from less to more. When the upper body backward extension, should raise the head and chest, at the same time two elbows slightly outward, so that the chest as far as possible to stretch.

Sit up on your back with your partner pressing the tops of your feet (for solo practice, you can put the tops of your feet through the rib cage), holding dumbbells and placing them in the clavicle area. Perform sit-ups 15-30 times in a row. Whenever the upper body sit up should try to lean forward, backward shoulder back on the pad.

Legg raises lie on your back with your legs together and dumbbells on your ankles. Do the supine leg lifts 20-60 times. You can also practice with weights on your feet.

The second set:

The first move dumbbells side bend legs lunge stand, stomach, left arm back, let the upper arm as close as possible to the body, elbow joints bent, bend the arm forward, do 12-16 times, and then the right arm to repeat the same action. Exercise parts: you can lose the flab and fat on the outside of the arm.

The second move dumbbell upright side pull standing upright, feet shoulder width apart, abdominal, left hand holding dumbbells, right hand holding behind the neck, bend to the left side, repeat the same action in the opposite direction. Exercise parts: can help you tighten the muscles of the waist.

The third move of the arrow squat feet one in front of the other apart, lunge, the front foot palms on the ground, the rear foot forefoot on the ground, heel pads, both hands vertically holding dumbbells. The center of gravity is placed on the rear foot, squatting, the front and rear legs are 90 degrees, and the rear leg is perpendicular to the ground. Exercise parts: can make the thighs become long and strong.