4 easy to learn dumbbell weight loss exercise, simple way to teach you easy to lose weight. Some easy to learn stretching exercises have been talked about before, but we should not forget to take care of diet. We should not eat too much or too little. We can take snacks properly, and exercise as the main diet can effectively reduce fat accumulation in the upper body. This time, Xiao Bian will introduce you to a set of dumbbell exercises that focus on strength and muscles.
Stand with your feet shoulder width apart. Keep still while practicing gymnastics. Keep your back straight and your abdomen and waist strong. The knees are relaxed and slightly bent. Don't stop when gymnastics is going on. Please keep moving the dumbbell slowly.
1. Upper arm flexion and extension in lunge
A. Hold the dumbbell in both hands, palm inward. Step forward with your left foot and press down in a lunge with your left thigh parallel to the ground. While pressing down, turn the palm of your left hand upward, and lift your left hand up to shoulder height.
B. Keep your legs straight and your body up (don't step back). At the same time, put your left hand down and raise your right hand shoulder high. Repeat 12 times for each hand, then change legs. Repeat twice for each leg.
2. Upright clean and jerk
Feet shoulder width apart, knees slightly bent. Hold the dumbbell in both hands and hang it in front of your legs with the palms facing inward. Lift the dumbbell to the same height as the chest, with the upper arm parallel to the ground. Then put it down to the initial position, 10 times in each group, a total of 2 groups.
3. Back lift
A. Feet apart, hip width, knees slightly bent. Hold the dumbbell in both hands and hang it on both sides of the body with the palms facing inward. Lean forward 45 degrees from your crotch, keep your back straight and your arms down to the ground.
B. Bend your elbows slightly and lift the dumbbell from the side until you feel a backlog in the middle of your shoulder blades. Restore to the original position. Each group did 10 times, a total of 2 groups.
4. Weight bearing abdominal flexion
Lie on your back with your right foot on the ground and your left ankle on your right knee. Hold the dumbbell in both hands, palms up, hands close to the shoulders, elbows pointing to both sides of the body. Raise your upper body, lift your shoulders off the ground, and pull your right knee toward your chest. Lower to the initial position and repeat. 10 times for each leg, 2 groups in total.