OL Dumbbell Weight Loss Exercise accelerates fat burning

Bend over rowing dumbbell exercise

Breathing: Exhale during centripetal contraction and inhale during centrifugal contraction.

Number of exercises: 10-12 exercises are in one group, and three groups are in one group.

Step 1 Stand with your feet apart as wide as your hips. Hold the dumbbell with both hands at shoulder width and place it in front of you.

Step2 The legs are slightly curved, the trunk is moderately tilted forward, and the face does not exceed the knees.

Step3 Contract the latissimus dorsi muscle, pull the upper arm up, pull the dumbbell as high as possible, stand still for a second, and let the dumbbell slowly descend until the arms are fully straightened and droop. Repeat.

Alternate bending dumbbell exercise

Breathing: Exhale during centripetal contraction and inhale during centrifugal contraction.

Number of exercises: Bend the left and right arms once for a complete exercise, 10 times for a group, and do three groups.

Step 1 You can sit or stand up. It is best to sit on a bench at one end of the bench. If there is no bench in the office, this action is done directly in a standing position, keep the trunk straight, hold the dumbbells in each hand, hang down to the side, and the palms forward.

Step2 Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm externally to contract the peak of the biceps.

Step3 Slowly return to the original position, lower the left arm while bending the right arm, and do the same bending action.

bench press dumbbell exercise

Breathing: Exhale during centripetal contraction and inhale during centrifugal contraction.

Number of exercises: 10-12 exercises are in one group, and three groups are in one group.

Step 1 Lie on your back on a flat bench, step on your feet flat on the ground, and step on your feet firmly.

Step2 Bend your elbows, hold the dumbbell, with your fists and eyes facing each other, and your palms facing your legs. The axis of the dumbbell is located 1 cm above the nipple (middle of your chest muscles), against your chest.

Step3 Push up, retract your elbows, and pinch your chest when pinching your elbows. The dumbbell is tilted slightly forward while upward, showing a parabolic trajectory. (Editor in charge: Yang Miao Intern Editor: Zhang Xiaoqi)