Do exercise dumb bell whole day for your shoulder muscle among the three days fitness series. Introduce four step dumb bell exercise.
Dumb bell shoulder press 1. Sit at the bench while straight your back. 2. Hold dumb bell 90 degree from your arms while open arms butterfly position. 3. Lift up your arms straight on your center head 4. Return slowly next position. EXERCISE. whole shoulder.
Click the picture you could see the movement.
Dumb bell front raise 1.Stance your foot your shoulder distance & hold dumb bell while facing your back hand forwarding front. 2. Set position your hand over your front thigh 3. lift dumb bell to front side until your shoulder height while straight your arms 4. Return slowly next position. EXERCISE. Front triangle muscle.
Click the picture you could see the movement.
Dumb bell side lateral raise 1. Stance your foot your shoulder distance & hold dumb bell while facing your back hand forwarding both side. 2. Set position your hand over your both side of thigh 3. lift dumb bell to both side until your shoulder height while slight vent your arms. 4. Return slowly next position. EXERCISE. Side triangle muscle.
Click the picture you could see the movement.
Dumb bell vent over raise 1. Stance your foot your shoulder distance & hold dumb bell while vent your back 90 degree. 2. Set position your hand under your knee. 3. lift dumb bell to both side until your shoulder height while slight vent your arms. 4. Return slowly next position. EXERCISE. Back triangle muscle.
Click the picture you could see the movement.
+ All step do 5 set 15 times. choose dumb bell weight can reach 15 times raise one time. while you want exercise at home without dumb bell you may use bottled water.
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Do you know there is lots of kind squat? each squat exercise make different muscle development. now follow how to exercise these four step which start easy to difficult step.
Level one JUMP SQUAT
1. Stand both foot widen your shoulder size. 2. down your body until 90 degree your legs,push out your two arms .3.Jump with strong push back your arms. 4. Gently touch down and return next action level 2. Effect. whole legs.
Click the picture you could see the movement.
Level 2 wide squat
1. both foot widen double your shoulder size and two hand bring your front like pray.. 2. Toe end forwarding 45 degree out. 3. straight you back, slowly go down without forward inside your legs. 4. Upright while tension inner thigh and hip. EFFECT. inner thigh,hip.Click the picture you could see the movement.
Level 3 Narrow squat
1. Stand with attach both foot and bring two hand to your front like pray. 2. Down your body while push back your hip. be careful don’t open your end foot. 3. Down until 90 degree your legs. 4. Upright again while tension your inner thigh. EFFECT. Outside Thigh,Hip.Click the picture you could see the movement.
Level 4 Single leg squat
1. Stand single leg lift out while balancing one leg. 2. Slowly sit down while straight out tow arms.3. upright again while careful don’t drop your leg. 4. Beginner do this put chair to your back. EFFECT. whole thigh, hip, core.Click the picture you could see the movement.
+ While squat exercise focus weight at your toe, so you could get effect your inner thigh muscles development well. if your weight put your back foot you could make tension your hip while exercise.don’t think of how many times you must do…basically do it while tired yourself^^ better you exercise 3 set 20 times.
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