Woman dumbbell gymnastic exercise plan

Tip: Do you just lose weight success? What is your skin’s lack of flexibility? Do you want your body lines to be more beautiful? Then this plan is for you.

用具:一对3磅重的哑铃

  1 、手臂画圈

目标:肩膀、背部、三头肌和二头肌

站立,两脚打开,与肩同宽,手臂伸直,放在身体两侧肩膀高的位置。

肩膀放松下垂,先做20个动作幅度较小的向后画圆圈。

换方向,再做20个向前画圆圈的动作。

2, shoulder pressure

Goals: Shoulders and triceps

Stand, feet open, shoulder width. Two hands each hold a dumbbell. Arms bent, hands raised to the shoulders, palm facing down.

Lift the dumbbells up above your head, relax your shoulders, and put the dumbbells back on your shoulders.

Do 20 times.

3, push the triceps

Goal: Triceps

Stand, feet open, shoulder width. Slightly bent knees, his hands a dumbbell for each move. Arm down vertically, on both sides of the body. Palm back.

Raise your arm 25 centimeters back to make it perpendicular to the back. Arm back on both sides of the body.

Do 20 times.

4, semi-circular cycle

Goals: Shoulders, triceps and biceps

Stand, feet open, shoulder width. Arms open to the sides of the body, at the level of the shoulders, fingers closed, palms down.

Rotate your thumb so your palms are up.

Rotate your thumb to make the palm back down.

Hold your arms up and do 30 times.

5, high V posture

Goals: Shoulders and triceps

Stand, feet open, shoulder width. Two hands each hold a dumbbell, arm stretched upward over the head, forming a V posture. Palm toward both sides of the body.

Slowly bend your elbows so that they are close to the buttocks with your palms facing the body.

Before returning to the “V” posture.

Do 20 times.

6, side lift

Goal: Triceps

Stand, feet open, with hip width. Hold a dumbbell with both hands, left elbow bent, palms toward the direction of the shoulder.

Arm stretched to the side, with the same high shoulder, arm rotation, the palm back.

Raise the arm up about 6 cm.

Reply to the initial position.

Do 20 times, for the arm, do 20 times

7, touch the back

Goals: back, shoulders and triceps

Stand, feet open, shoulder width. Arms extend to the outside of the body, each holding a dumbbell in both hands.

Move your arm back about 30 cm, which is diagonal to the shoulder.

Left elbow bend, touch the back with a dumbbell, back to the original position.

Do 30 times.

8, curved head

Goals: Shoulders, triceps and abdomen

Standing, feet open, shoulder width, each holding a dumbbell.

Bend right elbow, close to the position of the buttocks. Swing the body from the waist to the left.

Right arm to the top of the head, then to the left, shoulders sag.

Lower the elbow, close to the buttocks.

Do 25 different sides each.

9, straight arm shrugged

Goals: Shoulders, triceps and biceps

Stand, feet open, with hip width. Arms stretched to both sides, reaching the height of the shoulders, each holding a dumbbell in both hands.

Raise left shoulder, make it to the height of the ear, then let it down. Keep your arms straight.

Change the edge, repeat.

The arm has been on the move, do 30 times on each side.