Method 6: Exercise the Triceps
1. Stretch your arms. This exercise only requires a dumbbell. You can exercise while standing or sitting.
Hold a dumbbell in both hands and lift it behind your head. The arms should be bent at right angles, with the forearms on both sides of the head, lifting the dumbbells behind the head.
Stretch your elbows and raise your forearms to lift the dumbbells above your head. Hold for a while and then drop back to the back of your head.
2. Triceps rebate. You need a bed or exercise mat to complete this exercise. Place your left knee and left hand on the bed or exercise mat. The right leg is perpendicular to the bed or exercise mat. Holding hexagon dumbbell in right hand. Hands should be parallel to the body with palms facing down. Stretch your elbows and lift the dumbbells behind your back. Hold for a while and then drop. Turn around, place your right knee and right hand on the bed, and exercise your left triceps. 3. Lying flat and extending. Lie flat on the floor or in bed. If you have an exercise mat, lie on it.
Hold a dumbbell in each hand with the palms facing up. The outside of the forearms and the elbows point towards the ceiling, forming two inverted "V" shapes. This is a resting position.
Stretch your elbows and lift the dumbbells up. Hold for a while and then return to the resting position.
Method 7: Exercise your lower limbs
1. Squat with weights. You can use dumbbells to increase the intensity of your squats. This exercise will help you strengthen your lower limbs.
Hold a dumbbell in each hand and stand up.
Bend your knees and squat. Squat down until the dumbbells just touch the ground. Keep your posture for a while.
Stand up slowly with your arms steady, your back straight and your abdominal muscles tightened.
2. Cross lunges. This exercise exercises the quadriceps at the front of the thigh. As with normal cross lunges, the only difference is holding dumbbells in both hands.
Hold a dumbbell in each hand and hang from your sides.
Take a big step forward with your right foot and lower your body. Keep your left foot still and keep your back straight.
Press the heel down to return the body to its original position.
Repeat a certain number of times before switching to your left foot. Make sure your legs are repeated the same number of times.
3. Lift the weight. As you can see from the name, lifting can exercise your calves. To practice, you need to find a board of five or six centimeters thick or a platform about the same height.
Hold a rubber dumbbell in each hand and hang from your sides.
Holding dumbbells standing on wooden board or platform. The heel should be in contact with the ground.
Lift your heels as you exhale, and lower them when you inhale.
4. With upper and lower limb exercises. If you want to increase the intensity of the exercise without extending the length of the exercise, you can do it in combination with upper and lower limb exercises. You can try:
Lift dumbbells while squatting
Exercise biceps when pressing legs
Lifting in sumo squats
When building muscles, start with the large muscle groups, such as the chest, back, front of the thigh (quadriceps), back of the thighs (back muscles), buttocks (gluteal muscles) and shoulders (delta muscles). Then focus on smaller muscles, such as the biceps, triceps, calf muscles, and abs.
After doing one set of actions, do the next one immediately, don't rest in the middle.
Start with a set of exercises and gradually increase to three. Each set of moves can add a certain amount of weight.