How to do thermal fat burning dumbbell exercise

Dumbbells are a fitness exercise that many people like nowadays. Normal fitness exercise is very simple. You hold the dumbbells and push them up and down. The whole process is not lonely and complicated. You just need to repeat it about twenty to sixty-four times. In life, many people prefer this normal exercise method. It is very suitable for both men and women. Next, I will introduce you to a set of warm-up and fat-burning dumbbell exercises.

Basic Actions

The first set

Elbow bend with bell

Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your fists facing outward. Keep your upper body straight, shoulders still, and bend your elbows alternately 20 to 60 times. During the exercise, the waist should not move back and forth, and the upper arms should be slightly close to the sides of the chest.

Neck curl

Stand with your feet shoulder-width apart, holding dumbbells straight up with your fists facing back. Alternately bend your elbows behind your neck 20 to 60 times. When you bend your elbows behind your neck, your abdomen should not protrude forward.

Side loop

Stand with your feet slightly wider than shoulder width, holding dumbbells on the outside of your chest, palms slightly up, and elbows slightly bent. Both arms circle from inside to outside or inside to inside 20 to 60 times simultaneously or alternately. The upper body should not rotate during the exercise.

Forward and backward bending

Stand with your feet slightly wider than shoulder width apart, holding dumbbells behind your neck and your elbows slightly forward. Do forward and backward bends 20 to 60 times continuously. Keep your legs straight during the exercise, and when doing backward bends, you should lift your chest and slightly expand your abdomen.

Lateral flexion

Stand with your feet shoulder-width apart, holding dumbbells on the outside of your thighs with your knuckles facing forward. Continue to alternate between left and right side bends 40 to 70 times. When bending to the left, raise your right arm and bend your elbow, and stretch your left arm as close to your left calf as possible. When practicing, keep your legs straight and do not bend your waist forward.

Squat

Stand with your feet shoulder-width apart and hold dumbbells at your shoulders. Do squats and stands 30 to 60 times in a row. When squatting, your heels must not leave the ground, and your buttocks should be close to your heels to form a complete squatting position.

Calf Raise

Stand with your feet together, holding dumbbells on the outside of your thighs with your fists facing forward. Do calf raises 25-75 times in a row. When practicing, the movements should be stretched, the heels should be high off the ground at the moment of lifting your head, the rhythm of the movements should be steady, and it is best to perform at a medium speed.

Body Ring

Stand with your feet slightly wider than shoulder width, holding dumbbells and placing them on the outside of your thighs with your knuckles facing each other. Do body circles from left to right 10 to 15 times in a row, and then do body circles in the opposite direction 10 to 15 times. When practicing, keep your legs straight, arms straight, and gradually increase the range of motion.

Supine chest expansion

Lie on your back on a bench with your knees bent, holding dumbbells in front of your chest with your fists facing back. Do the chest expansion exercise with straight arms (you can also do it with slightly bent arms) 30 to 70 times continuously. Use the pillow of your head, shoulders, back and hips as fulcrums when practicing.

Prone body extension

Lie prone, with your partner pressing down on your calves (you can also put your calves through the rib grid when exercising alone), hold dumbbells behind your neck. Repeat the upper body backward extension and forward bending movement 10-15 times. When practicing, you can start with bare hands and then add weights, from a small amount to a large amount. When extending your upper body backward, you should keep your head up and your chest out, while your elbows slightly extended outward to stretch your chest as much as possible.

Sit-ups

Lie on your back, with your partner pressing down on your feet (when exercising alone, you can put your feet through the rib grid), hold dumbbells in your hands and place them on your clavicle. Do sit-ups 15-30 times in a row. Whenever you sit up, you should lean forward as much as possible, and when you lean back, you should carry the pad on your shoulders.

Supine Leg Raise

Lie on your back with your legs together and dumbbells placed at your ankles. Do supine leg raises 20-60 times continuously. You can also practice with weights between your feet.

This is the end of the introduction to the complete set of warm-up and fat-burning dumbbell exercises. I hope you can practice according to this method. Whether you are a man or a woman, ensure the correct posture and even breathing when exercising to avoid turning your fat into muscle, which would be counterproductive.