Core Adjustable Dumbbells

 

Lateral raise

 

Action points:

➰ Starting position: Stand with your feet shoulder-width apart, hold the dumbbells in both hands and place them naturally on both sides of the body.

➰ Lifting stage: Slowly lift the dumbbells to both sides until your elbows are at shoulder height.

➰ Lowering stage: Maintain full control of the movement and slowly lower the dumbbells to the starting position.

➰ Exhale when exerting force and inhale when relaxing; it is recommended to complete about 12 times per set.

 

Standing alternating press

 

Action points:

➰ Starting position: Stand with your feet shoulder-width apart and your back straight. Hold a dumbbell in each hand with your palms facing forward.

➰ Pushing up process: With your hands shoulder-width apart, push the dumbbells up along a straight trajectory directly above the body through the shoulder muscles, with your arms fully extended but the elbows not overly locked.

➰ Lowering process: Slowly control the dumbbells to descend along the original path to the shoulder position.

➰ Exhale when exerting force, and inhale when lowering; it is recommended to complete about 10 times per set, with a 90-second interval.

 

Overhead unilateral arm flexion and extension

 

Action points:

➰ Starting position: Sit, with your back straight, your core tightened, hold the dumbbell with one hand, lift it to the top of your head, fully extend your arm, and support your hip with the other hand.

➰ Lowering stage: Slowly bend your elbows and lower the dumbbells to the back of your head, with your elbows fixed and your forearms close to vertical.

➰ Recovery stage: Use the triceps to push the dumbbells back to the starting position, with your arms fully extended.

➰ Exhale when your legs are up, and inhale when they are down; it is recommended to complete about 10 times per set, and about 5 times on each side.