What are the dumbbell exercises?

Everyone has been to the gym, where you can see all kinds of fitness equipment, including dumbbells. Dumbbells are the most common type of fitness equipment. In addition to the gym, many families actually have pressure to lift dumbbells. Lifting dumbbells can exercise arm strength, and it is easy to do. You can practice dumbbells at home or in the office. Let's learn some fitness dumbbell movements below.

Fitness dumbbell movements:

Dumbbells are one of the most common gym equipment. If you have to rank them, they must be in the top three. In addition to being friendly to fitness novices, it is also one of the indispensable equipment for many masters or experts who have been exercising for a long time.

For those who work or are students, they may not have much time to go to the gym due to work and study. Dumbbells are small and easy to carry. They do not take up space in the dormitory or office. You can pick them up and do a few sets in your spare time anytime and anywhere.

Lift weights regularly to stay in good shape every day. So how can you exercise all (or most) of the muscles in your body using this simple dumbbell? Here are four simple and effective sets of dumbbell fitness exercises recommended to everyone (especially beginners). After just a few minutes of exercise, you can quickly and effectively exercise your whole body, making you healthier, and more energetic and efficient when working or studying.

The first set of exercises trains the lower body buttocks and legs---dumbbell squats

In addition to strengthening your legs and shaping your sexy butt, this movement can also stimulate your core muscles. Weight-bearing squats can stimulate the buttocks muscles more quickly and powerfully, sculpting the buttocks lines and making the buttocks tighter and sexier.

The second group of exercises for the core muscles: 8 abdominal muscles, side abdominal muscles---dumbbell side oblique pull

In fact, this movement is mainly to exercise the mermaid line, and it also exercises the shark line. If you want to train eight abdominal muscles, you can actually use your own gravity to practice sit-ups or crunches with your bare hands. The effect of training with a puller is also good. Oblique dumbbell pull-ups can also exercise the abdominal muscles and upper arm strength, but it is an auxiliary exercise and can be used as an interspersed exercise after a tiring exercise. Compound exercise can more effectively and comprehensively stimulate muscles throughout the body.

The third set of exercises for the chest: supine dumbbell bench press

The bench press is the most effective exercise for training chest muscles, and it can even be said that there is no other exercise that can do this. Fix the torso, keep it stable, and don't unload the force. Through a simple bench press with dumbbells, you can effectively practice the separation of the chest. The good news is that the chest is almost the fastest muscle that can be shaped. Many novices can use the bench press to make their chest fuller, and they will be more confident in future exercises!

The fourth set of exercises for shoulders and back: dumbbell Arnold press

Shoulder and back pain is one of the problems that plague many office workers and students. Because of long-term writing and homework, or long-term facing the computer, it is inevitable that the shoulders will be injured and painful. You can exercise this movement before going to bed, after getting up, or even when taking a shower. It can effectively improve the condition of periarthritis of the shoulder.