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A full set of fat burning and shaping exercises

 Dumbbell is one of the important equipment in bodybuilding training. Just like a hammer and chisel, it can shape every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of fitness exercises you like. Here is how to exercise the whole body with a pair of dumbbells.


1. Lower back: Compared with the microphone, tapping can reduce the pressure on the column. In addition, using dumbbells is more comfortable. If we do straight leg stretching exercises with dumbbells, we can also effectively develop the biceps femoris. 2. Calf: Stand on one leg, hold dumbbells, and do heel lift exercises on one leg, which is better than using a calf trainer. You can also step on the plank of your forefoot, place dumbbells on your knees, and do seated heel lifting exercises with one or both legs. three. Back: Compared with a barbell, bending and rowing with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing has always been the back exercise of the seventh Olympic champion Li Hani. It can not only exercise the serrations of the chest, but also exercise the muscles on both sides of the back. 4. Chest: Lying on a bench, lying on your back with dumbbells, pushing up and down is more conducive to muscle growth than a barbell, because it can stimulate muscles extensively and deeply. Dumbbells can also be used for multi-angle bird exercises to develop various parts of the chest muscles. A good way is to do a set of dumbbell sleep exercises immediately after completing a set of dumbbell flying birds. This exercise not only has good results, but also reduces the burden on the shoulders and avoids sports injuries.


5. Shoulder: All kinds of dumbbell exercises can exercise the shoulder muscles. For example, dumbbells are used for side lifts, front flat lifts, and bird bending exercises to develop the middle of the shoulder deltoid muscle, bile and back fascia. Dumbbell shrugs or ring exercises can be used to develop trapezius muscles. 6. Biceps: Dumbbell bending is one of the best exercises used by many bodybuilding champions to train the biceps. Different dumbbell bending methods can make the upper arm stronger, and the blocks are separated from the back and stand out clearly. 7. Triceps: Use dumbbells to do single or double arm flexion and extension exercises. The triceps can develop into a horseshoe shape. The dumbbells can be lowered as much as possible to improve the training effect. 8. Forearm: The dumbbell front grip wrist flexion can develop into the inner forearm muscles, and the reverse grip wrist flexion can develop into the outer forearm muscles. Thighs: Do dumbbell squatting exercises with a small plank on the heel to develop quadriceps. If you lie on a bench and do bending exercises with dumbbells, you can develop the biceps femoris. You can also do 10 dumbbell squats. Abdomen: Lie on your back, sit up with dumbbells on the back of your head and abdomen to train your upper abdominal muscles; raise your abdominal leg (not moving your upper body) to train your lower abdominal muscles.

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