Dumbbell Exercise Gym

Lying Abdominal Crunch

admin — Mon, 23 Apr 2012 04:00:13 +0000

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

Tips:

Don’t raise up until your buttock don’t touch the bench like sit-up, it would produce high pressure on your lumbar load, especially with dumbbell

Lying Legs Raise

admin — Mon, 23 Apr 2012 03:58:09 +0000

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

Tips:

Keep your legs straight during the whole process

Seated Legs Raise

admin — Mon, 23 Apr 2012 03:55:30 +0000

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

Tips:

Keep your upper body stationary during the whole process, do not jerk it to help you raise your legs

Seated Legs Side Raise

admin — Mon, 23 Apr 2012 03:53:01 +0000

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

Tips:

Keep your upper body stationary during the whole process, do not jerk it to help you raise your legs

Abdominal Side Bend

admin — Mon, 23 Apr 2012 03:50:20 +0000

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

Tips:

Keep your elbows close to your torso and arms extended during the whole process, and only the waist could bend

Bending-Knee Dead Lift

admin — Mon, 23 Apr 2012 03:47:10 +0000

Stand up straight with feet at shoulder-width apart and then bend your knees slightly, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper body straight and arms extended, lean forward by bending at your waist until your upper body is parallel to the floor, keep the dumbbells close to your thighs during the whole process

Then, slowly raise your torso back to the starting position

Breathe out when raising and in when lowering

Tips:

Keep your upper body straight during the whole process

Make sure that the force is performed with your back and not arms

Do not raise the dumbbells with your forearms, your forearms should not do no other work except for holding the dumbbell

Keep the dumbbells close to your thighs during the whole process

Kneeling One-Arm Row

admin — Mon, 23 Apr 2012 03:44:18 +0000

Stand up straight near a flat bench, place your left leg on the end of the flat bench, lean your torso forward by bending at your waist until your upper body is parallel to the floor, place your left hand on the other end of the bench for support, keep your back straight, hold one dumbbell in your right hand with right arm extended in front of you, keep your head up, right palm facing your torso. That is your starting position

Keep your torso stationary and right upper arm close to your torso during the whole process, raise the dumbbell to the side of your chest until your right upper arm is parallel to the floor, hold the position for two seconds as you squeeze your back

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

Tips:

Keep your torso stationary during the whole process, only your arms could move

Do not round your back to raise the dumbbells, otherwise it may hurt your back

Make sure that the force is performed with your back and not arms

Do not raise the dumbbell with your forearms, your forearms should do no other work except for holding the dumbbell

Bent-Over Two-Arm Row

admin — Mon, 23 Apr 2012 03:41:55 +0000

Stand up straight with feet at shoulder-width apart, lean your torso forward by bending at your waist until your upper body is almost parallel to the floor, keep your back straight, hold one dumbbell in each hand with arms extended in front of you, keep your head up, palms facing your torso. That is your starting position

Keep your torso stationary and upper arm close to your torso during the whole process, raise the dumbbells together to the side of your chest until your upper arms are parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering

Tips:

Keep your torso stationary during the whole process, only your arms could move

Do not round your back to raise the dumbbells, otherwise it may hurt your back

Make sure that the force is performed with your back and not arms

Do not raise the dumbbell with your forearms, your forearms should do no other work except for holding the dumbbell

Bent-Over Two-Arm Row With Palms-In

admin — Mon, 23 Apr 2012 03:39:37 +0000

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering

Tips:

Keep your torso stationary during the whole process, only your arms could move

Do not round your back to raise the dumbbells, otherwise it may hurt your back

Make sure that the force is performed with your back and not arms

Do not raise the dumbbell with your forearms, your forearms should do no other work except for holding the dumbbell

Back Shrug

admin — Mon, 23 Apr 2012 03:36:51 +0000

Lie face-down on one incline bench, hang your two arms down in front of you and perpendicular to the floor, hold one dumbbell in each hand, palms facing each other. That is your starting position

Squeeze your shoulder blades together, hold the position for two seconds

Then, slowly lower back to the starting position

Breathe out when raising and in when lowering

Tips:

Keep your arms stationary during the whole process as if you have no arms