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Dumbbell classic training action sharing

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Goblet squat

Action requirements: when standing, your feet are wider than your shoulders, and hold dumbbells in your hands and put them on your chest. Sit back and squat, then come back and repeat.

Exercise site: quadriceps femoris, calf, buttocks, abdominal muscles, arms and grip STRENGTH.

Dumbbell WEIGHTLIFTING

Exercise site: gluteus maximus, calf, quadriceps femoris and biceps.

Action requirements: turn your wrist so that it faces forward, put the dumbbell on your shoulder and jump gently. Slowly straighten your legs and stand. Then lower the weight to the thigh, then enter the squat position and repeat.

Bend over and row


Exercise site: latissimus dorsi, shoulders, forearms, biceps, erector spinae, hamstring and gluteus maximus.
Action requirements: keep the core tight, the back straight, and draw the dumbbell to the chest. Drop and repeat.


Double arm hard pull


Exercise site: hamstring muscle, vertical muscle, latissimus dorsi muscle and gluteus maximus muscle.
Action requirements: put the dumbbell on the sole of the foot, pull it as far as possible to the waist, and then slowly return to the starting position.


Dumbbell pendulum

Exercise areas: gluteal muscles and hamstrings, abdominal muscles, quadriceps femoris, shoulders.


Action requirements: squat down, put the dumbbell through your legs, then pull it forward immediately, and lift the dumbbell to your head when straightening your legs. Repeat this action, and then switch sides and arms.
Dumbbell bench press


Exercise parts: chest muscles, shoulders, triceps, forearms, latissimus dorsi, traps and diamonds.
Action requirements: lie on a flat bench and hold two dumbbells on your chest with your hands. Push up until your arms are straight, and then control down.
Skew curl


Exercise site: biceps, biceps brachii, forearm.
Action requirements: one at a time, curl each dumbbell onto the other shoulder. Return to the starting position and repeat the action with the other arm.
Dumbbell subtitles



Exercise parts: back, shoulders.
Action requirements: lift the dumbbell upward in arc circles on both sides, and always keep your arms straight until you feel a strong stretch on your shoulders. Slowly return to the starting position.




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