Dumbbells 4 Kg

 

If girls want to have an upright posture without breasts and lose arm fat and side breasts, they must train their back muscles.

Because training the back can not only enhance femininity, but also make the back and arm lines tighter.

 

Action 1

 

Standing position, hold the dumbbells tightly with both hands and stretch them upwards.

Be sure to hold the dumbbells/mineral water bottle tightly.

Exhale, tighten the core, bend the forearms backwards, be careful not to open the elbows outwards, the width is the same as the shoulder width, inhale, return to the upward position, repeat the exercise 12-15 times.

 

Action 2

 

Standing position, right leg in front, left leg slightly back a small step, legs keep slightly bent, exhale, bend the body forward, right hand on the thigh, hold the dumbbell with the left hand, stretch it backwards, feel the back of the arm tighten, inhale, return to the original position, repeat the exercise 12-15 times, switch to the other side to continue the exercise.

 

Action 3

 

Standing posture, hold the dumbbells tightly with both hands, exhale, tighten the core, bend the body slightly at the hips and knees, bend the elbows and pull back, inhale, slowly lower the dumbbells, repeat the exercise 12-15 times.

 

Action 4

 

Lie prone on the yoga mat, bend the elbows and place them behind the head, exhale, tighten the core, use the back force to slightly lift off the ground, inhale, return to the ground, repeat the exercise 12-15 times as a set.