Fashion Dumbbells

 

Action 1

 

Warm-up

 

Action 2

 

Stand with your back straight, your core tight, and your eyes looking forward

Hold the dumbbells on both sides of your shoulders with your palms facing forward and your elbows slightly bent

 

Exhale, keep your right arm stable, and push the dumbbells vertically upward with your left arm until they are fully extended

Push to the top and hold for 1 second, inhale and return to the starting position

 

Repeat the action with your right arm, 45 seconds per set

Benefits: Improve rounded shoulders and hunched posture, and enhance shoulder joint stability

 

Target muscles: Anterior and middle bundles of deltoids, triceps Head muscle

 

Action 3

 

Stand with your feet hip-width apart, back straight, abdomen contracted, shoulders lowered, core tightened

Hold the dumbbells in front of your body with both hands, palms facing back, elbows slightly bent

 

Exhale, lift the dumbbells with both hands forward and upward until they are parallel to the ground

Imagine "lifting elbows instead of forearms" to avoid overstretching

 

When the dumbbells reach the highest point, hold for 1-2 seconds

Inhale, return to the starting position, do not exert force by inertia, 45 seconds per set

 

Benefits: Build wide shoulders and improve the uprightness of shoulders and back

Target muscle group: Anterior deltoid muscle dominant, triceps auxiliary