What is the correct way for girls to lift dumbbells?

For many young men, in order to show their personal charm and to make their bodies stronger and healthier, the gym is undoubtedly the best place to go. In the gym, there are various fitness equipment for fitness enthusiasts to use, each of which has unique functions. For example, dumbbells are a must-have tool for fitness. So, what is the correct way for girls to lift dumbbells?

The correct way for girls to lift dumbbells

When women practice with dumbbells, the main purpose is to shape the body rather than to build muscle, and the exercise is mainly to make the arms feel tight. Not loose. When doing dumbbell exercises, you should use light weights and high repetitions. This is the basic principle for girls to do dumbbell exercises. Today I recommend to you 8 correct movements for girls to lift dumbbells:

1. Flat dumbbell bench press

Main exercise area: chest

Exercise essentials:

Lie on your back on a flat bench and raise the dumbbells above your shoulders with both hands, keeping your elbows naturally straight. Inhale, open your elbows to both sides, and slowly lower them until your upper arms are parallel to the ground, keeping your elbows at 90 degrees. Exhale, push your arms up, and return to the starting position.

Action requirements:

Do two sets of 10 repetitions each, and rest for 1 minute between sets.

2. Seated dumbbell shoulder raise

Main exercise area: shoulders

Action essentials:

Sit in a chair, keep your body straight, your back pressed against the backrest, and your abdomen contracted. Hold the dumbbells on both sides of your head with both hands, exhale and raise your hands vertically upwards, push the dumbbells up until your arms are naturally straight, inhale and slowly lower them to the starting position.

Action requirements:

Do two sets of 10 repetitions each, and rest for 1 minute between sets.

Bent-over single-arm curl

Main exercise area: Triceps

Action essentials:

Bend over and kneel on one leg on a bench, place one hand on a flat bench, keep your back straight, hold the dumbbell with your upper arm and torso in the same plane, your forearm naturally perpendicular to the ground, and your upper arm motionless. When you exhale, straighten your forearm backward and make it parallel to your upper arm. Return to the original position while inhaling.

Action requirements:

Do two sets of 10 repetitions each, and rest for 1 minute between sets.