Lie on the bench with knees bent, hold one dumbbell with your two hands on your chest. That is your starting position
Contract your abdominal to curl your shoulders toward your pelvis until your shoulders blade don’t touch the bench, hold the position for two seconds to squeeze your abdominal
Then, slowly lower your shoulders back on the bench to the starting position
Breathe out when raising and in when lowering Continue reading
Lie on the bench with your butt on the end of the bench, hold one dumbbell between your two feet in the air, keep your legs straight and parallel to the floor, place your two arms to the side of your torso on the bench, and your hands had better grab the sides of bench to keep your torso stationary on the bench. That is your starting position
Keep your torso stationary on the bench and legs straight, contract your abdominal to raise your legs until it maintain almost 45 degree between your legs and the bench, hold the position for two seconds to squeeze your abdominal
Then, slowly lower your legs back to the starting position
Breathe out when raising and in when lowering Continue reading
Sit on the end of a flat bench, lean backward to maintain a 60 degree between your back and the bench, bend at your knees to make your thighs parallel to the floor and calves perpendicular to the floor, hold one dumbbell between your feet and raise the dumbbell until it slightly touch the floor, your hands had better grab the side of the bench to keep your upper body stationary. That is your starting position
Keep your upper body stationary and contract your abdominal to raise your legs until your knees touch at the top, hold the position for two seconds to squeeze your abdominal
Then, lower your legs back to the starting position
Breathe out when raising and in when lowering Continue reading
Sit on the end of a flat bench, lean backward to maintain a 60 degree between your back and the bench, bend at your knees to make your thighs parallel to the floor and calves perpendicular to the floor, hold one dumbbell between your feet and raise the dumbbell until it slightly touch the floor, your hands had better grab the side of the bench to keep your upper body stationary. Then lean sideway to make a 75 degree between your upper body and the floor. That is your starting position
Keep your upper body stationary and contract your abdominal to raise your legs until your knees touch at the top, hold the position for two seconds to squeeze your abdominal
Then, lower your legs back to the starting position
Breathe out when raising and in when lowering Continue reading
Stand up straight with feet at shoulder-width apart, hold one dumbbell in your right hand with right arm extended, right palm facing your thighs. Then lower the dumbbell to the side of your torso as far as possible. Your left hand had better hold your waist. That is your starting position
Keep your upper arms stationary and elbows close to your torso. By contracting your abdominal, bend leftward at your waist to raise the dumbbell to the side of your torso as far as possible, hold the position for two seconds as you squeeze your abdominal
Then, slowly lower the dumbbell back to the starting position
Repeat the same movement with your left arm
Breathe out when raising and in when lowering Continue reading
Dumbbell is the most simple workout equipment; you can do dumbbell exercise anytime and anywhere. And most dumbbell exercises are designed for some particular muscle, because dumbbell exercises which focus on particular muscle can make the muscle get exercised well by completing the dumbbell exercise solely. For most of people who want to get bigger muscle, the dumbbell exercises for particular muscle are the best choices. But if you want to learn some simple dumbbell exercise which can exercise the whole body at one time, you can try the below dumbbell exercise namedTurkeynumber 8, some experts consider it as one of the best exercises in the world. Continue reading
