When using dumbbells to exercise, you can choose bench press, wide row exercise, shoulder press, etc. Bench press is to exercise the muscles in our chest. Lie flat on the bed or Stand on the mat, with your knees on the edge of the bed, your feet touching the ground, holding a dumbbell at chest level, lift the dumbbell upwards until your elbows are straight, hold for 5 seconds, and then put the dumbbell back down.

1. Bench Press

Lie flat on the bed or mat, with your knees on the edge of the bed and your feet touching the ground. Hold a dumbbell in each hand. The dumbbell should be level with your chest. With your palms facing each other, hold the dumbbell upward until your elbows are straight. Hold After 5 seconds, put the dumbbell back and repeat this action, doing 15 reps in each group, 3 groups each time.

2. Wide walking exercise

Wide row exercise can exercise the muscles of the back. Bend the hips and squat down with the knees. Hold the dumbbells in both hands with the palms facing inward. The dumbbells are under the knees. Lift the dumbbells upwards with the arms at a right angle. Hold for 10 seconds slowly. Lower to original position.

3. Shoulder pressure

Shoulder press exercise can exercise your shoulders. Keep an upright position. Hold dumbbells in both hands and lift the dumbbells to shoulder height. Keep your palms opposite each other. Extend your elbows to the maximum extent. Lift the dumbbells and hold for 15 seconds. time, slowly lower your arms so that the dumbbells are at shoulder height.