How to lose weight with dumbbells? It is important to learn these steps

In the past, dumbbells were usually reserved for men, but today, both men and women can use dumbbells to do weight loss exercises. This kind of weight-bearing exercise is more effective in losing weight. Here are some sets of dumbbell weight loss movements and techniques.

1. Back kick and arm extension exercise

Muscles worked: back, biceps, triceps, and quadriceps

Hold a dumbbell in your right hand, with your feet hip-width apart, bend your right elbow and hold the dumbbell in your right hand naturally behind your waist, and extend your left arm straight forward with your palm facing inward.

Raise your right leg as high as your hips, with your toes pointing forward and your back naturally bent.

Use your right leg to push backward quickly, while your right hand pushes forward, letting your left arm swing back naturally, and then return to the leg-lifting movement.

Do 10 reps alternately, 3 sets each time.

2. Squat and high-arm side kick exercise

Exercise areas: back, arms, abdomen, buttocks, hips and legs

Stand with your feet slightly wider than shoulder width apart, and place your hands in front of your hips with your palms facing each other and holding the two ends of the dumbbells at the same time.

Bend your legs and squat, place your hands on the dumbbells between your legs, and keep your back straight.

Quickly stand up straight and stretch your hands forward and then overhead. At the same time, kick your left leg outward with your toes pointing forward.

·Return your left leg to a squatting position, place your hands on the dumbbells back between your legs, and then kick your left leg to complete a complete movement.

Do 3 sets each time, 10 reps each time.

3. Arm and leg kicking exercises

Works: Upper back, shoulders, biceps, triceps, buttocks, and legs

Stand with your feet hip-width apart and hold a dumbbell in each hand.

Raise your arms so your elbows are parallel to your shoulders, holding dumbbells by your ears with your palms facing forward.

·Take a step forward with your left leg and stand in a half squat position with your front and back legs, with your toes facing forward.

Kick forward with your right leg, standing up with your arms extended to both sides of your body.

Return to the half squat position with your front and back legs together and place the dumbbells next to your ears.

Do 5 reps, then switch legs and do 5 more reps. Do 3 sets each time.

4. Cross-sit arm lift exercise

Works: Biceps, buttocks, and hamstrings

Stand with your feet hip-width apart, hold a dumbbell in each hand, palms facing forward, arms extended behind the body, arms straightened and raised as high as possible.

· Step your left foot outward into a squat position, with your feet slightly wider than shoulder width apart, and bend your elbows upward until your palms are parallel to your eyes, then return to a standing position.

Do 10 reps, then switch legs and do 10 reps again. Do 3 sets each time.

5. Squat and arm curl exercise

Works: biceps, buttocks and legs. Stand with your feet hip-width apart and hold a dumbbell in each hand.

·Stretch your arms straight and raise them to shoulder height, with your palms facing up. Extend your left arm forward and your right arm out to the side of your body.

·Take a step forward with your left leg and stand in a half squat position with your front and back legs, your knees at 90 degrees to the ground, and your toes facing forward. Bend your elbows and hold dumbbells above your shoulders.

Do 5 reps, then switch legs and do 5 more reps. Do 3 sets each time.