The basic attitude of dumbbell exercises

Dumbbell exercises of basic attitude is: feet apart and shoulder width, feet firmly on the stand.

Exercise gymnastics to remain intact. The back straight, abdomen and waist great strength. Knees relaxed, slightly bent. Gymnastics is not to stop the action, please continue to slowly move the dumbbell.

The following then describes a set of one-week minus 6 pounds of dumbbell weight loss shoushencao:

1. in bow step upper arm flexors and extensors.

A. hands dumbbell, Palm inwards.

Left foot forward and downward pressure is in bow step, left thigh is parallel with the ground. At the push of flip left hand Palm, the palm facing upwards, while the left-hand lift up and shoulder height.

B. two legs straight, body lift (not backward moving).

At the same time, lift the left hand down the right hand and shoulder height. The hands are all repeat 12 times, and then change legs. Each leg repeat 2 more times.

Training site: biceps, hips, brachial quadriceps

2. straight jerk and clean

Two feet apart and shoulder width, knees slightly bent.

Hands down to the legs, dumbbell, Palm inwards. The dumbbell raise, and chest, with high upper arm parallel to the ground. And then down to the original location.

Each group make 10 times, then 2 groups.

Training site: shoulder

3. back to La

A. two feet apart, and hip width, knees slightly bent.

Hands down to the body, dumbbell on both sides, "Palm inwards. Body from hip to start leaning back 45 degree, keep straight, vertical surface of the arm.

B. the elbows slightly bent, will lift the dumbbell from the side, until the backlog was between the shoulder blades.

Restore to the original location.

Each group make 10 times, then 2 groups.

Training site: on the back, and shoulders.

4 loading Flex abdominal

Supine, right foot on the ground, the left ankle in the right knee.

Hands up dumbbell, Palm, both hands close to shoulders, the elbows pointing to your side. Upper body lift, shoulders off the ground, the right knee to the chest. Down to the initial position and repeat.

(Practice editing: what Chris)