1. Dumbbell squat shoulder press
Key points
On the basis of squat, push the dumbbells to the top of your head while standing up, keeping your arms straight but not locked.
When falling, squat at the same time and return the dumbbells to your shoulders.
3 sets, 8-10 times per set, to comprehensively improve the coordination and strength of the whole body.
2. Advanced lunge squat
Key points
On the basis of lunge squat, add the action of lifting the dumbbells from the ground to increase the difficulty and training effect.
Pay attention to keeping your back stable and your core tight.
2-3 sets on each side of the leg, 6-8 times per set, suitable for trainers with a certain foundation.
3. Dumbbell bent leg deadlift
Key points
Similar to the standard deadlift, but bend your knees more when squatting, let the dumbbells closer to the ground, and then pull them up with force.
This action requires higher back and leg strength.
2-3 sets, 6-8 times per set, suitable for fitness enthusiasts with a good foundation and seeking higher intensity training.
4. Dumbbell burpees
Action essentials
Combining squats, push-ups, jumping and other movements in one, it is a classic representative of high-intensity interval training (HIIT).
Pay attention to keeping the movements smooth and breathing coordinated.
According to personal physical condition, conduct time-based or frequency-based training, such as doing as many as possible in 30 seconds, or rest after completing a fixed number of times.
This action is extremely physically demanding, so beginners should try it with caution.
Hot Tags: single dumbbell, China single dumbbell manufacturers, suppliers, factory, universal dumbbell
