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Home > Industry Information > Dumbbell Exercise Practice
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Dumbbell Exercise Practice


How to practice Dumbbell exercise?

Here's a set of dumbbell weight loss exercises that reduce weight by 6 pounds a week:


1. Lunge flexion and extension

A. Hold the Dumbbells with both hands and palms inwards. Take your left foot forward and press down to take a lunge. The left thigh is parallel to the ground. While pressing down, turn the palm of your left hand so that the palm of your hand is facing upwards and lift your left hand until it is the same height as your shoulders.

B. Straighten your legs and lift your body (do not step backwards). At the same time, put your left hand down and raise your right hand to shoulder height. Repeat 12 times for both hands, then change legs. Repeat twice for each leg.

Exercise area: biceps, buttocks, quadriceps

2. Upright jerk

The feet are wide apart from the shoulders and the knees are slightly curved. Hold the dumbbells in both hands and hang in front of your legs, palms inwards. Lift the dumbbells up to the chest and keep the upper arm parallel to the ground. Then lower it to its original position.

Each group 10 times, a total of 2 groups.

Exercise area: Shoulder

3. Back lift

A. Keep your feet apart, at the same width as your hips, and bend your knees slightly. Hold the dumbbells with both hands and hang on both sides of the body. The palms are inward. The body tilted forward 45 degrees from the ankle and kept the back straight, with the arm hanging to the ground.

B. The elbows are slightly bent and the dumbbells are lifted from the sides until they feel a sense of pressure in the middle of the shoulder blades. Restore to original position.

Each group 10 times, a total of 2 groups.

Exercise area: upper back, shoulders.

4 weight bend

Supine, right foot on the ground, left ankle on the right knee. Hold the dumbbells with both hands, palms up, hands close to the shoulders, elbows point to the sides of the body. Lift up the upper body, shoulders off the ground, pull the right knee to the chest. Put down to the initial position and repeat.

Note: Relax your shoulders, do not lower your chin and raise your head.

Each of the legs was made 10 times for a total of 2 groups.

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