Dumbbell weight loss exercise

Everyone knows that dumbbells are a kind of fitness equipment, and the most common type of fitness equipment is used by men when exercising, so we often mistakenly believe that dumbbells are exclusive equipment for men's fitness exercises. Men pay attention to having strong muscles in their bodies to highlight their masculinity, and practicing with dumbbells can make muscles stronger, so of course it will become the choice of male friends. In fact, dumbbells are not only used to exercise muscles, but also to lose weight. Now we will introduce to you the exercise method of dumbbell weight loss exercises.

1. Arch Bridge

Target areas: Buttocks, chest, hamstrings.

1. Lie flat on the floor, bend your legs, and keep the entire sole of your foot in contact with the ground; hold a 3-5 pound dumbbell in each hand, bend your elbows, and lift the dumbbell.

2. Lift your hips so that your upper body and legs are in a straight line; stretch your arms, lift the dumbbells and make them touch each other above your chest.

3. Hold for 4 seconds, then lower your hips and arms to return to the starting position.

4. Repeat 15 times.

2. “Load-carrying wings”

Target areas: shoulders, back, buttocks, thighs.

1. Stand naturally with your legs shoulder-width apart and toes slightly pointed outward; hold a dumbbell in your left hand and let it hang naturally in front of your left thigh, with your palm facing inward.

2. Squat down slightly with your legs in a horse stance, without bending your knees too much (keep your knees behind your toes); hold the dumbbell in your left hand and swing it backwards between your legs.

3. Stand up quickly and swing your left hand forward to shoulder height in front of your chest; then quickly return to the horse stance position.

4. Repeat 15 times or continue this movement for 30 seconds, then switch to the other side.

3. "Single-leg flexion"

Target areas: abdominal muscles, biceps, buttocks, legs.

1. Hold a 3-5 pound dumbbell in both hands, with your arms hanging naturally; lift your right foot, bend your right knee and lift it to hip height.

2. Bend your left knee and slowly squat down; at the same time, raise the dumbbells with both hands to your chest, at the same height as your shoulders.

3. Return to the starting position and repeat 15 times before switching to the other side.

4. "Proposal"

Target areas: shoulders, back, triceps, buttocks, legs.

1. Stand naturally with your feet hip-width apart; hold a dumbbell in both hands (hold one end of the dumbbell in one hand), bend your elbows, and hold the dumbbells behind your head.

2. Step forward with your left leg, with both knees bent at 90 degrees (like kneeling on one knee to propose), while raising the dumbbells from behind your head and stretching your arms forward to chest height.

3. Retract your left leg and return to the starting position. Repeat 15 times and then switch to the other side.

The above are the exercises we introduced to you for losing weight with dumbbells. From the above article, you can see that these exercises can be used to practice different parts of the body, so if you want to exercise a certain part of the body, you can find the exercise method that suits you from these exercises.