How to exercise with dumbbells and what are the benefits?

When people exercise, it is inevitable to use some fitness equipment. Some people like to lift weights to exercise, so they will use barbells; some people like to use dumbbells to exercise. Don’t be fooled by the small appearance of dumbbells, they are little experts in fitness. We can use dumbbells to exercise various parts of the body. I believe that many people use dumbbells for fitness. Now let me introduce several ways to use dumbbells for fitness.

1. Squat, bend, and press down. Action analysis: Hold dumbbells in your hands, stand with your feet apart, stand straight, let your arms hang naturally, palms facing each other, tighten your abdomen, and keep your balance. Supporting your entire body weight on your heels, bend your knees and squat, lowering your body until your thighs are parallel to the ground. Even your legs, elbows at shoulder level, bend your elbows, and raise the dumbbells above your shoulders. .Even your arms, lift the dumbbells overhead and rotate your arms so your palms are facing each other. Keep your shoulders down and your shoulder blades neutral. Return to starting position. Works: Strengthens the buttocks, thighs, quadriceps, biceps, shoulders and upper back.

2. Lunge variations and lateral raises. Movement analysis: Stand as in the starting position of movement one, take a big step forward with your right foot, and bend your right knee; your right knee should be in line with your right ankle; bend your left knee and lift your heel. Bend over and extend your arms forward with the dumbbells on either side of your right foot. Straighten your body, place the dumbbells back on both sides of your body, push your back foot forward, straighten your front foot, and return to the starting position. With your body upright, do a lateral raise; raise your arms to shoulder level; keep your elbows and wrists slightly bent. Lower your arms and return to the starting position. Then repeat the movement, this time stepping out with your left foot. Key Points: Works quadriceps, hamstrings, glutes, calves, and mid-section of shoulders; uses back and abdominal muscles for balance.

3. Try your best. Action analysis: Stand with your feet naturally apart and your legs straight (do not bend), place the dumbbells in front of your thighs with your palms facing inward. Keeping your spine balanced, perform a deadlift, bending forward from the hips until you feel a stretch in your hamstrings. Then bend your knees slightly, bring your shoulder blades as close as possible, stretch your arms out to the sides with your elbows slightly bent, maintain an upright flying posture, and then focus your weight on your thighs. Squeeze your glutes and return to the starting position. Exercise parts: Mainly exercise the thigh ligaments, buttocks, posterior shoulders and upper back.

I believe everyone has learned several ways to use dumbbells for fitness. We can use dumbbells for fitness activities anywhere. Using dumbbells for fitness is also very simple, but you must also do warm-up exercises before fitness to avoid muscle strain. Finally, the editor hopes that everyone can maintain their good figure.