How to do dumbbell fitness movements in a standard way?

Now fitness has become an indispensable part of our lives. On the one hand, fitness can make our bodies healthier and healthier. On the other hand, the social pressure is too great now. People have nowhere to tell their troubles and can only vent them through sports. Dumbbell fitness is becoming more and more popular among people. Now let us see how to perform dumbbell fitness movements in a standard way. You will understand after reading the following.

1. Using the elbow joint as a fulcrum, bend the forearm in a semicircle from the front of the leg upward to the front of the shoulder. Then, slowly lower it along the original path to the front of your legs. When the barbell is bent, the upper arms are not allowed to move. It will be more effective if you slightly tilt your torso backward while lifting the barbell. After bending up to full contraction, lower the barbell back down along the original path. The lowering movement should be slow, and when the barbell is lowered to the original position, the forearms should hang down and straighten. Each attempt must be fully extended and fully contracted.

2. Stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position so that the two straight arms are stretched out to the sides, and the two arms are slowly bent. The dumbbells fall vertically, and when they drop to the lowest point, do the push-up movement, and exhale while pushing up. Then push up to the open position and repeat. Do not arch your back and hips or hold your breath, as this will cause your muscles to lose control, which is dangerous. Stretch your arms straight out to both sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups, and exhale while pushing up. Then push up to the open position.

3. Exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be pulled forward and your elbows abducted to fully stretch the pectoralis major muscles. Then inhale, and use the sudden contraction of the pectoralis major to support the arms, raising the body until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips retract slightly and the torso is in a "head down and chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened. Repeat the exercise. The movement should be performed slowly, and do not rely on the swing of the body to complete the movement; when pushing up, do it quickly, keep your chest up, head up, abdomen in, and do not shrug your shoulders; to increase the intensity of the training, you can practice with weights around your waist.

Dumbbell fitness can exercise your body if you do it well, but it will do more harm than good if you do it wrong. In fact, doing exercise is nothing more than the same thing. First of all, you have to know yourself correctly. Don't be too eager for progress and want to succeed all at once. This is impossible. Fitness is a lifelong career and you should keep moving until you die. Develop good living habits and train yourself to become a sports expert.