You don't need to spend hours in the gym to maintain your figure. For people like you who have no time as an excuse, we have introduced an exercise program that will strengthen your body in just 20 minutes (the first two weeks), and it takes only 30 minutes to reach the maximum. Let's face it, even the busiest of us can squeeze out 30 minutes: haven't watched a long episode of a TV show yet.
Dumbbell fitness exercise
1, armpit, bend, press down
Action analysis: Take a dumbbell, stand with your feet apart, stand up straight, arms droop naturally, palms facing each other, abdomen, balance. Support the weight of the whole body with the heel, squat down and lower the body until the thigh is parallel to the ground. Even legs, elbows and shoulders, elbows, dumbbells over the shoulder. Even with both arms, lift the dumbbells over your head and turn your arms so that your palms are opposite. Keep your shoulders drooping and the shoulder blades rest peacefully. Return to the starting position.
Exercise area: Strengthen buttocks, thighs, quadriceps, biceps, shoulders, and upper back.
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2, changes in bow and arrow and lateral lifting
Action analysis: If the starting action of the action one stands, the right foot takes a big step forward, and the right knee is bent; the right knee should be in line with the right ankle; the left knee is bent and the heel lifted. Bent over, arms forward to make dumbbells on both sides of the right foot. Straighten your body, put the dumbbells back on both sides of your body, put one on the back foot, straighten your forefoot and return to your initial posture. After standing upright, do a side kick; raise your arms and shoulders; flatten your elbows and wrists. Lower your arms and return to your initial position. Then repeat the full set of moves, this time taking your left foot.
Key points: Exercise the quadriceps, major tendons, buttocks, calves and shoulders in the middle; keep your back and abdominal muscles in balance.
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3, fight in one go
Action Analysis: Standing, feet apart, legs straight (do not bend), dumbbells placed in front of the thigh, palms inward. The spine is balanced, making a hard move, bending forward from the hip until you feel your thigh muscles open. Then bend your knees slightly, try to bring the scapula close together, stretch your arms outwards, bend your elbows slightly, maintain an upright flying posture, and focus your weight on your thighs. Tighten your hips and return to your initial posture.
Exercise area: Mainly exercise the ligaments, hips, back shoulders and upper half of the back.
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4, lunge arm movement
Action analysis: Take a dumbbell in your right hand, stand with your feet apart, and your left foot is before your right foot, and your feet are 2 feet apart. Bend your left leg and place your left arm on your left leg; lean forward from your hips until the upper half of your body is at a 45-degree angle to the ground (if necessary, you can hold a chair). The right arm droops naturally, aligns with the right shoulder and palms inward. Keep a line on the head, neck, spine and hips. Try to close the scapula; then contract the back muscles, bend your right arm, and move up and down. Even the arm, the left arm does the same thing to complete once.
Exercise area: Mainly exercise the back of the back, shoulders and some biceps.
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5, dumbbell push-ups
Action analysis: kneeling on a mat, holding a dumbbell, on the floor. Hands apart, wide shoulder to shoulder, palm toward the floor. Bend your arm down until your arm and upper arm are at a 90 degree angle. Hold up your body and return to your initial posture.
Exercise area: exercise chest, front hip and triple muscles.
Don't make excuses for your laziness, move it! Exercise your muscles with dumbbell fitness, keep your body stable and beautiful, let you easily walk into the ranks of beautiful women!
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