3 Lb Dumbbells

 

Bend over and pull with dumbbells (4 sets * 20 times)

 

Stand parallel with your feet about two fists apart, bend your knees slightly, straighten your upper body and slowly bend forward and downward until your upper body is parallel to the ground.

 

The back must be straight, hold dumbbells of appropriate weight in both hands and place them naturally vertically in front of the body, and the dumbbells almost hang down to the position of the calves below the knees in front of the body.

 

After tightening the core, pull the dumbbells to the sides of the waist with both arms and bend the elbows until the upper arms move backward to the maximum limit, and keep the peak contraction for 1 second. Then put it back to the starting position.

 

Dumbbell deadlift (4 sets * 20 times)

 

Stand parallel with your feet about 2 fists apart, hold the dumbbells of the weight required for this training target in both hands, place your arms naturally vertically in front of the body, straighten your upper body, raise your head, chest and abdomen.

 

After tightening the core, slowly bend your knees as the center of gravity of your body drops, and move your hips back while you feel the force.

 

While keeping your upper body straight, gradually bend over, move your arms down in front of your body until they reach the position of your calves below the knee joints, then slowly stand up and slowly pull your hands carrying the dumbbells back to the front of your body, while straightening your legs, keeping your upper body upright, and keeping your head up, chest up, and abdomen in.