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20 minutes barbell exercise is easy to lose weight

20 minute barbell exercise, teach you a set of simple and practical 20 minute barbell exercise, holding the barbell can lose weight quickly, it's really easy to lose weight, it's not difficult! What else do you want to try!

1. Squat, bend, press

Movement analysis: hold dumbbell in hand, stand with feet apart, stand straight, arms naturally drooping, palms opposite, abdomen closed, balance. Support the weight of the whole body with the heel, bend the knee and squat down, and lower the body until the thigh is parallel to the ground.

Even legs, elbows and shoulders level, bent elbows, dumbbells over the shoulder. Even with your arms, lift the dumbbell over your head and turn your arms so that the palms are facing each other. Keep your shoulders down and your shoulders in peace. Return to the starting position.

Body parts to get exercise: strengthen hips, thighs, quadriceps, biceps, shoulders and upper back.

2. Lunge change and side lift

Action analysis: for example, in the initial action of action 1, stand up, take a big step forward with the right foot, and bend the right knee; form a line with the right ankle with the right knee; bend the left knee and lift the heel. Bend over, arms forward with dumbbells on both sides of the right foot.

Straighten the body, put the dumbbells back on both sides of the body, top the back foot, straighten the front foot, and return to the initial posture. After standing upright, do a side lift; raise your arms to shoulder level; bend elbows and wrists slightly. Lower your arms and return to your initial position. Then repeat the whole routine, this time with our left foot.

Body parts to get exercise: quadriceps, tendons, buttocks, Mid Calf and shoulder; balance with back and abdominal muscles.

3. All in one fell swoop

Action analysis: stand, feet naturally apart, legs straight (do not bend), dumbbells on the front of the thigh, palm inward. Keep the spine in balance and do a hard lift, bending forward from the hips until we feel our thighs stretch out.

Then bend your knees slightly, bring your shoulder blades as close as you can, extend your arms outwards, bend your elbows a little, maintain an upright flying position, and focus your weight on your thighs. Tighten our hips and return to the original position.

Get exercise body parts: mainly exercise thigh ligament, buttock, back shoulder and upper part of back.

4. One arm lunge

Movement analysis: take a dumbbell in the right hand, stand, feet apart, left foot is in front of the right foot, feet are 2 feet apart. Bend the left leg and place the left arm on the left leg; lean forward from the hips until the top half of the body is at a 45 degree angle to the floor (if necessary, hold a chair).

The right arm is naturally drooping, forming a line with the right shoulder, and the palm is inward. Keep the head, neck, spine and hips in line. Bring your shoulder blades as close as possible; then contract your back muscles, bend your right arm, and move up and down. Even the arm, the left arm, does the same thing to do once.

Get exercise body parts: mainly exercise the middle of the back, back shoulder and some double headed muscles.

5. Dumbbell push ups

Action analysis: kneel on a mat, hold dumbbells, and put them on the floor. Hands apart, wider than shoulders, palms toward the floor. Bend your arms, body down, until our forearms and forearms are at 90 degrees. Lift up and return to the original position.

Get the body parts for exercise: exercise the chest, front hip and triple muscles.

Don't make excuses for your laziness, move! Exercise our muscles through dumbbell exercise, keep our body stable and beautiful, let's easily walk into the ranks of my fair beauty.

So we don't have to spend hours in the gym trying to keep us in shape. For people like us who use no time as an excuse, we have a program that can strengthen our whole body in just 20 minutes (the first two weeks)

When we reach the maximum, it only takes 30 minutes. Let's face it, even the busiest of us can squeeze out 30 minutes: we haven't watched a TV series for a long time. It won't take long to do 20 minute barbell exercise, will it!