New Dumbbells

 

1. Dumbbell squat

 

Key points

Stand with your feet shoulder-width apart, toes slightly outward, and dumbbells on both sides of your body.

When squatting, move your hips backward and keep your back upright, as if you are sitting on an invisible chair, until your hips are slightly lower than your knees.

When standing up, use your leg strength to push your body back to the starting position.

3 sets, 12-15 times per set, pay attention to controlling the speed of the movement to avoid inertia.

 

2. Dumbbell lunge squat

 

Key points: Take a step forward, make sure your toes are in the same direction as your knees, squat until the back knee almost touches the ground, and the front thigh is parallel to the ground.

Keep your back straight and your core tight.

3 sets of 10-12 times per leg on each side, alternating.

 

3. Dumbbell deadlift

 

Key points

Stand with your feet shoulder-width apart, hold dumbbells in your hands, palms facing inward.

Keep your back straight, push your hips back, bend your knees slightly, slowly lower the dumbbells to the front of your thighs, and then pull them back to the starting position.

3 sets, 8-10 times per set, pay attention to controlling the dumbbell trajectory and moving close to your body.

 

4. Frog jump

 

Action essentials

Stand in front of a stool, imitate the frog's jump and jump forward, holding the dumbbells with both hands to assist in balance.

Try to land lightly to reduce the impact on your knees.

3 sets, complete as many times as possible in each set according to your ability, pay attention to safety and avoid injuries.