Custom Dumbbell

Biceps exercise

Key points:

Hold the dumbbells, and do hammer curls from half squat to upright arms with your palms facing each other. Note that when you lift the dumbbells, you should control your body and not swing too much. Slightly bending your knees can reduce the shaking.

Combine the lunge with the hammer curl to strengthen the body's stability while training the arms. This is especially important for muscle growth. Note that the two legs should be alternated.

Shoulder exercise

Key points:

Keep the lunge posture connected with the previous movement, and do alternating presses with your palms facing each other. Compared with the traditional seated press, this posture emphasizes the stability of the back and helps to shape the overall shoulder and back lines.

The best way to develop practical shoulder strength , pay attention to not tiptoeing as much as possible, and the empty hand on the side to help grasp the balance. The weight should not be too large, and pay attention to the continuous force of the shoulder muscles, otherwise it will hurt the joints.

Back exercise

Action essentials:

One of the legendary weighted abdominal muscle training, a good core strength training, but it requires a relatively strong upper body muscle group to complete this action in coordination

Chest muscle exercise

Action essentials: This action is also suitable for girls to shape a good chest muscle seam

Leg and hip exercise

Action essentials:

These are all regular leg training movements. The only problem that needs to be paid attention to is that the knees should not use the strength of the joints at any time. The joints are very fragile. As long as the dislocation and anti-joint force are applied, it will cause irreparable damage.