Many people usually don’t have much time to go into the gym due to work reasons, but they want to have a toned muscle. Is there any fitness exercises that can be exercised at home? Today, one meter eighty-eight came to office workers and otaku. We introduce 6 dumbbell fitness exercises, so that you can easily exercise without leaving home, just with the help of a pair of dumbbells.

1. Dumbbell flat bench press

Target muscles: pectoralis major, triceps

Preparation position: Step on your feet flat on the floor and lie on your back on a flat bench. The entire back is close to the bench surface. Hold a dumbbell in each hand and lift it up to the chest muscles. The palms are facing forward. The two dumbbells are almost touching, and the elbow joint is slightly bent.

Action process: Bend the elbow joints to both sides, inhale and lower your arms to the elbow joint and shoulder level, stop briefly, then exhale forcefully push the dumbbells up to the ready position according to the original route; repeat the action.

Common mistakes: lowering the elbow joint too low (significantly lower than the shoulder) can easily cause shoulder joint injury; waist arch; easy to put too much pressure on the lumbar spine, causing lumbar spine injury.

Dumbbell weight: 2, 3 kg for women, 5 or 6 kg for men.

2, dumbbell leaning over one-arm rowing

Target muscles: back muscles, biceps

Preparing position: Support one palm and knee joints on a flat plate, keep your back straight, tighten your abdomen, and your torso is almost level with the ground. On the other side, hold a dumbbell and hang down on your side with your legs straight to support the ground to keep your body stable.

Movement process: first inhale, and then move the right elbow joint back and upwards against the body, but do not exceed the torso, and exhale at the same time; when lowering, try to stretch the back, inhale at the same time, repeat the action, and change sides.

Common mistakes: The waist arches upward in the preparation posture, which is easy to increase the pressure on the waist; when the body moves up and down, it will reduce the stimulation of the target muscle.

Dumbbell weight: 3 or 4 kg for women and 6, 7 kg for men.

3, supine abdominal crunch

Target muscles: abdominal muscles

Preparing position: Lie on your back on the mat, place your hands on both sides of your head, bend your knees, and open your feet as wide as your hip joints.

Movement process: first inhale, then slowly roll up the torso until the upper back leaves the cushion surface, pay attention to the waist not to leave the cushion surface, exhale at the same time, pause, and then slowly return to the ready position, but the head does not touch the cushion; at the same time Inhale.

Common mistakes: When you stand up, hold your head with both hands, which can easily cause neck injuries.

4, dumbbell curl

Target muscles: biceps

Preparing position: Open your feet shoulder-width apart, slightly bend your knees, tuck your abdomen in, straighten your chest, hold dumbbells at both sides of your body, palms forward.

Movement process: first inhale, then forcefully lift the dumbbell upward until the elbow joint is slightly less than 90 degrees, exhale at the same time, stop for a while, lower the dumbbell to the ready position, and inhale at the same time. The upper arm always clamps the torso during the whole process.

Common mistakes: Shaking the body to take advantage of upward curls can easily lead to less stimulation of the target muscles and easy damage to the waist.

Dumbbell weight: 1.5 or 2 kg for women and 5 or 6 kg for men.

5, the dumbbell arm stretch behind the neck

Target muscles: triceps

Preparing position: Sit on a flat bench, tuck your abdomen, chest tall, feet open, shoulder-width apart, hold the dumbbell with your left hand and place it on the upper left of the head; arm close to the head, hold your left elbow with your right hand around the head At the joint, stabilize the left arm.

Movement process: First exhale, then bend the elbow joint backwards, slowly lower the dumbbell to the back of the head, inhale at the same time, stop for a while, and then force the triceps to lift the dumbbell to the ready position and exhale at the same time. Repeat the action; change the side.

Common mistakes: The movement speed is too fast, loses control, and easily damages the elbow joint.

Dumbbell weight: 1.5 kg for women and 3.5 kg for men.

6, lunge squat

Target muscles: quadriceps, gluteus maximus, biceps femoris

Preparing position: Stand upright with your feet hip-width apart. Hold a dumbbell on your side with your hands. Your arms should hang down naturally. Chest and abdomen are raised. Lower jaw slightly. Put your head in a neutral position.

Movement process: First take a big step forward with your left leg, stand firm, and then slowly lower your right knee to the ground until your right knee is close to the ground, your left knee is at a right angle, your back is straight, inhale at the same time, and then your left leg works hard Push the ground to return your body to the ready position, exhale at the same time, then repeat with your feet.