Illustration of dumbbell exercise method for girls

For many people nowadays, they live a daily routine, either staying at home or working in the office, and rarely have the opportunity to exercise. But in this era when everyone loves beauty, many girls have begun to quietly train with barbells. However, each fitness equipment has a unique training method. So if a novice wants to train with barbells, what are the methods? Below I will introduce the dumbbell exercise method in detail and let the girl tell everyone.

Detailed explanation of dumbbell exercise for girls

First type:

1. First, stand up straight with your feet shoulder-width apart. Hold a barbell in each hand, place your hands vertically on both sides of your body, hold your head high and chest out, and tighten your abdomen.

2. Bend your knees slightly, lean your upper body and hands forward slightly, keep your buttocks tight, straighten your arms straight down, and breathe in and out.

3. Press your waist down to the height of your buttocks, stretch your hands vertically downward, stretch your waist and head upward, and look straight ahead.

4. Keep your hands straight and downward, slowly lift your upper body, lean your waist slightly forward, and tighten your buttocks.

5. Slowly straighten your body and stand up. Slowly stretch your hands down to both sides of the body, returning to the original posture.

Second form:

1. Stand up straight with your legs shoulder-width apart. Hold a barbell in each hand and place your hands vertically on both sides of your body. Hold your head high and chest out, looking straight ahead.

2. Press your waist down to the height of your buttocks, stretch your hands vertically downward, stretch your waist and head upward, and look straight ahead.

3. Keep still, bend your elbows and lift the barbell to the position on both sides of your waist, and hold it with your back.

4. Keep your hands straight down, keep your body still, return to the posture in the second step, and tighten your waist and abdomen.

5. Slowly straighten your body and stand up. Slowly stretch your hands down to both sides of the body, returning to the original posture.

How many kilograms does a girl's barbell usually weigh?

In fact, compared with men's barbells, women's barbells are just a drop in the bucket. Women's barbells are generally divided according to their own strength. It is recommended to use 2.5 or 5KG. Each dumbbell movement can be done more than 25 times.

The most basic dumbbell exercises that girls must know

Step 1: Tablet Dumbbell Bench Press

Lie flat on a bench, lift the barbell to the top of your shoulders with both hands, and keep your wrists naturally straight. Breathe in, open your wrists to the sides, and slowly lower them until your arms are parallel to the ground, keeping your wrists at 90 degrees. Breathe in, push your arms up, and return to your starting and ending positions. Do two sets of 10 times each, and rest for 1 minute between sets.

Second move: Seated Barbell Shoulder Raise

Sit on an exercise chair with your back straight and lean against the back of the chair, tightening your abdomen. Hold the barbell on both sides of your head with both hands, raise your hands vertically while breathing, push the barbell up until your arms are naturally straight, and slowly lower it to the starting position while breathing. Do two sets of 10 times each, and rest for 1 minute between sets.

The third type: barbell push-ups

Close your feet, kneel on the ground, support the ball with your left hand, and hold the barbell with your right hand. Swing the barbell backwards, while also slightly extending your upper body, and repeat the cycle 20 times. Exercise and fitness.