Strength Training Dumbbell

 

Dumbbell-standing double arm lateral raise

 

Target muscle: deltoid

Hold dumbbells with both hands, stand, pull in the abdomen, straighten the chest and back, and let the arms hang naturally on both sides of the body.

Exhale, resist the dumbbell, raise the arms to the side, tighten the deltoid; inhale, control the movement to slowly return to the original state, and repeat.

 

Dumbbell-single arm push-up arm flexion and extension

 

Target muscle: triceps

Stretch one arm, support the palm and knee of the same side on the flat bench, hold the dumbbell with the opposite hand, keep the upper arm close to the torso, bend the elbow joint to 90°, and step firmly on the supporting side foot to maintain body balance and avoid center of gravity shift.

Exhale, resist the dumbbell, straighten the arm, tighten the triceps; inhale, control the movement, slowly return to the original state, and repeat.

Complete the specified number of times and switch to the opposite side.

 

Dumbbell-Yoga ball arm curl

 

Target muscles: biceps, brachialis, brachioradialis

Hold dumbbells with both hands, kneel with arms on the yoga ball, keep your body stable, stretch your arms naturally, and prepare for the action.

Exhale, resist the dumbbells, curl your arms, tighten your biceps; inhale, control the movement to slowly return to the original state, and repeat.

 

Dumbbell-Goblet stride split squat

 

Target muscles: gluteus maximus, quadriceps, hamstrings

Hold the dumbbells in front of your chest with both hands, in a goblet posture, stride your legs apart, step your front foot on the pedal, tighten your abdomen, straighten your back and lift your chest.

Inhale, bend your knees and hips, and make your thighs and calves 90 degrees; exhale, exert force on your hips and legs, stand up, and repeat the above process.

Complete the specified number of times and switch to the opposite side.