Essential classic movements for girls’ dumbbell training

　　Today I will demonstrate several effective dumbbell training methods for girls, which can be used as strength training for beginners or as strength training for improvers. You can choose the dumbbell weight according to your own training basis! Come and watch the classic movements that are essential for formulating a dumbbell training plan for girls!

　　1. Flat dumbbell bench press

　　main exercise Part: chest

　　Exercise essentials:

　　Lie on your back on a flat bench, lift the dumbbells with both hands above your shoulders, and keep your elbows naturally straight. Inhale, open your elbow joints to both sides, and slowly lower your upper arms to parallel to the ground, keeping your elbow joints at 90°. Exhale, push your arms up and return to the starting position.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　2. Sitting dumbbell shoulder raise

　　Main training area: shoulders

　　Action essentials:

　　Sit on the seat, keeping your body upright with your back against the backrest and your abdomen tight. Hold dumbbells on both sides of your head with both hands. While exhaling, lift your hands vertically upward. Push the dumbbells up until your arms are naturally straightened. Inhale while slowly lowering them to the starting position.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　3. Lean over and bend and stretch with one arm

　　Main training area: triceps brachii

　　Action essentials:

　　Bend over one leg and kneel on the bench, hold one hand on the flat bench, keep your back straight, hold the dumbbell and keep the upper arm in the same plane as the torso. The forearm is naturally perpendicular to the ground, and the upper arm does not move. When exhaling, straighten the forearm back and parallel to the upper arm. Movement resumes when inhaling.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　4. Dumbbell curls

　　Main training area: biceps

　　Action essentials:

　　Stand naturally, with your knees slightly bent, arms vertically downward, holding two dumbbells, palms facing your torso.

　　When exhaling, bend your arms and lift the dumbbells, keeping your upper arms still. When the dumbbells are almost at your shoulders, turn your palms upward. When inhaling, return to the original position.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　5. Dumbbell one-arm rowing

　　Main exercise parts: back muscles

　　Action essentials:

　　Bend over one knee and kneel on a bench, place your other hand on the flat bench, keep your back straight, and hold the dumbbell with your arm naturally downward and vertical. When you inhale, pull the dumbbell up to the side of your waist, and when you exhale, return to the original position. Try to use your back to exert force, avoid using hand muscles, and keep your trunk stable and not rotating.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　6. Dumbbell lunges

　　Main parts trained: gluteus maximus, quadriceps

　　Action essentials:

　　Stand with your feet separated front and back, draw in your abdomen to keep your body stable, and hold dumbbells in both hands. Inhale while bending your knees until the knee joint of the front leg is in the same direction as the toes, with the knee joint not exceeding the toes. Squat down the back leg until the knee is slightly above the ground. When exhaling, return to the original position.

　　Action requirements:

　　Each set of 12 times is a set, do two sets, and rest for 1 minute between sets.

　　7. Dumbbell straight-leg deadlift

　　Main training area: buttocks

　　Action essentials:

　　Stand with your legs naturally apart, bend your knees slightly, draw in your abdomen and chest, keep your back straight, and hold dumbbells with both hands. When inhaling, bend your hips and lean down until the dumbbell is slightly lower than your knees. When exhaling, return to the original position.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.

　　8. Abdomen crunches

　　Main exercise area: abdomen

　　Action essentials:

　　Lie flat on your mat, knees bent and feet flat on the ground. Lift the medicine ball with your arms upward, relax your shoulders, inhale to prepare, exhale upward, tighten your abdomen, and lift your shoulder blades off the ground.

　　Action requirements:

　　Do two sets of 10 reps each, resting for 1 minute between sets.