Dumbbell fitness moves quickly exercise the whole body muscles.

Dumbbell is a kind of fitness equipment that we often use. Compared with other fitness equipment, dumbbell can be used by people to exercise anytime and anywhere, so many people will buy dumbbells with corresponding weights according to their own needs. You can do all kinds of fitness exercises with dumbbells, so do you know what dumbbell fitness exercises are? Let's go to the fitness knowledge and have a look!

Upward inclined dumbbell bird
Lie on your back on a stool with an inclination angle of about 30 degrees, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. Hold the dumbbell in both hands and fall to both sides in parallel, with the elbow slightly bent, and the dumbbell falls until the muscles on both sides of the chest feel fully stretched. After the apex stops a little, the chest exerts force, and the forearm rotates outwards, so that the upper arm moves closer to the middle of the body, and then falls down after squeezing the chest for 1 second. During the action, the shoulders always shrink back and sink.

Dumbbell push-ups
This action can exercise the chest, and the use of dumbbells can increase the range of action, which will not only stimulate the chest enough, but also play a certain role in deltoid muscle. Bend over, with your arms just below your shoulders, and hold two dumbbells and your feet with both hands to support your body so that it is in a straight line from head to toe. Bend your elbows and lean down until your chest is almost close to the ground, and slide your dumbbells to both sides. Concentrate on the STRENGTH of pectoralis major muscles and push up the body, while the dumbbell slides inward.

Bend over and row with dumbbells on one arm.
One arm supports the body, the other hand holds the dumbbell, one leg stands straight on the ground, and the other leg kneels on the stool. The upper body leans forward, the hips are backward, and the back is bent to ensure that the upper body is straight, so that it is almost parallel to the ground. Shoulder blades contract, elbows are close to the body, the dumbbell is quickly lifted to the sides of the body, and the vertex stops for a while, then the dumbbell is slowly put back to the starting position and inhaled at the same time.

Dumbbell single leg hard pull
Stand on one leg, hold your chest out and abdomen in, bend your knees with unsupported legs, lower legs backward, and hold dumbbells with both hands hanging at your sides. Straighten your back, push your hips back, and at the same time, put the dumbbell down vertically against your right leg. The knee of your right leg flexes slightly but can't exceed your toes. Push your hips, stand up and return to the starting state.

Stepping on a stool
Hold dumbbells in both hands, stand facing the steps, chest out and abdomen in. Put one foot on the steps, push down the right leg hard, and drive the body to the stool until the feet are flat on the stool surface. Then step down with the other leg, so that the body returns to the starting position, and the legs alternate.