Cara Guna dumble

SILA BACA INFO DIBAWAH

Dumbbell Clean and Press

From the starting position, dip your hips and explode upward, forcefully pulling the weights up. As the weights near your chest, dip under and “catch” them on top of your shoulders. Stand, press the weights overhead, then reverse the move.

Dumbbell Squat

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees to lower yourself until your thighs are parallel to the floor. Push back up to a standing position.

Dumbbell Split Squat

Hold dumbbells at your sides and stand with your right foot forward and your left foot back. Lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Return to the starting position. Do 8 reps, switch legs and repeat. 

  
 Dumbbell Romanian Deadlift

Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back.

Dumbbell Swings

With your feet shoulder-width apart, hold a dumbbell’s handle with both hands. Extend your arms in front of your chest. Keeping your arms straight adds more work to your shoulders. Next, slightly bend your knees and swing the dumbbell between your legs. Bring the dumbbell back up to chest level as you rise.

Dumbbell Curl

Grab a pair of dumbbells with an underhand grip and hold them at arm’s length next to your thighs. Curl the dumbbells towards your chest as far as you can without moving your upper arms. Pause, and slowly lower the weights to the starting position.