Action Analysis: Stand upright, with feet naturally apart and legs straight (do not bend), place the dumbbell in front of your thigh, palms facing inward. Keep the spine balanced, perform a deadlift, bending forward from the hips until you feel your hamstring stretch. Then slightly bend your knees, try to bring your shoulder blades closer together, extend your arms outward, elbows slightly bent, maintain an upright flying posture, then shift your weight onto your thighs. Tighten your buttocks, and return to the starting position.
Training area: Mainly exercises the thigh ligaments, buttocks, posterior shoulders, and upper back.
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4. Lunge Single-arm Movement
Action Analysis: Hold a dumbbell in your right hand, stand upright with feet apart, left foot in front of the right foot, feet two feet apart. Bend your left leg and place your left arm on your left leg; lean forward from the hips until your upper body is at a 45-degree angle with the ground (if necessary, hold onto a chair). The right arm hangs naturally, aligned with the right shoulder, palms facing inward. Keep your head, neck, spine, and hips in a straight line. Try to bring your shoulder blades closer together; then contract your back muscles, bend your right arm, and move it up and down. Repeat the same action with the left arm to complete one set.
Training area: Mainly exercises the middle back, posterior shoulders, and some biceps.
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5. Dumbbell Push-ups
Action Analysis: Kneel on a mat, holding dumbbells in both hands, placed on the floor. Hands are apart, wider than shoulder-width, palms facing the floor. Bend your arms, lowering your body until your forearms and upper arms form a 90-degree angle. Push your body up, returning to the starting position.
Training area: Exercises the chest, anterior buttocks, and triceps.
Think like a professional athlete. Athletes never consider when they will go to the sports field; prevent other activities from occupying your exercise time.
Choose a reliable workout partner. When you meet a friend, it's hard to boast about your exercise plan. Moreover, camaraderie and competition can make exercising more fun...
Article organized by: LeShou Weight Loss Network: http://www.jianfeijiaonang.com