A pair of dumbbells to exercise the whole body, teach you the most practical exe

Posted by Allen Lee on December 16th, 2020

Barbells and dumbbells are the two most commonly used fitness equipment. The advantage of barbells is stability and the installed weight can be very large. The advantage of dumbbells is that they are flexible and compact.

The weight of barbells ranges from 2.5KG to 25KG, and the weight of dumbbells ranges from 2.5KG to very large.

If you are new to fitness, then I suggest you start with light dumbbells and train your whole body muscles according to the movements I give you. Wait until you are familiar with how muscles move and work before you start using other equipment.

Moreover, even if you want to exercise at home, you can also buy a detachable dumbbell set online. It is not particularly expensive, the price is between two or three hundred, and the total weight can reach 15KG, which can basically meet all your action weight requirements.

The most convenient thing about dumbbells is that they are not restricted by region, anytime, anywhere, as long as you want to exercise, you can practice with dumbbells.

Start with the upper body:

1. Biceps training, dumbbell curl

Start to contract at 170 degrees from the elbow joint until the biceps on the front of the forearm is completely tightened. Suitable training times are 12-15 times.

2. Triceps training: overhead lifting

The elbow opens outward naturally, starting from the elbow joint at 90 degrees, the triceps on the back of the forearm will exert force until the elbow joint is at 170 degrees. Suitable training times are 12-15 times.

3. Pectoralis major training: dumbbell bench press

The elbows are naturally opened outward, the dumbbells are parallel to the chest, and push up until the elbow is 170 degrees, and the pectoralis major muscle is completely tightened.

Suitable training times are 8-12 times.

4. Back training: dumbbell rowing

Keep your elbows back, press one side of your body, and pull back and up. Suitable training times are 8-12 times.

5. Shoulder training: composite shoulder push

Raise the dumbbells by bending your arms first, and then push the dumbbells at your sides. Pay attention to the core force to keep the body stable.

Suitable training times are 8-12 times.

6. Leg training: dumbbell weight squat

Students who feel that ordinary bare-handed squats can't be satisfied can try it, and the suitable training times are 10-15 times.

7. Training on the back of the leg, single-leg deadlift

Keep your lower back straight, tighten your core, and keep your whole body stable and exert your strength. Suitable training times are 10-15 times.