FIT WITH DUMBELL

Request a dumbbell exercise from GEMINI. Provide as request! Highlight 5 combo moves that only use a pair of dumbbells. Get a bouncy bottom, tightening legs and a strong body core (abdomen). Easy to understand. Follow immediately.

♪ # 5 Dumbbell posture, tighten the buttocks, legs and abdomen ♪

# # # 1.Goblet Squat (Accent: Leg Front, Butt, Toned Abdomen)

* * * HOW TO DO: * * Hold 1 vertical dumbbell at chest level. Separate feet slightly wider than the shoulders.

* * * Move your body: * * Brighten your hips as if you were going to sit in a chair, keep your thighs parallel to the ground (or as deep as you can), and push yourself back up and stand straight, with your buttocks.

* * Tip: During doing, must tense your abdomen all the time to block your back straight *

# # # 2.Romanian Deadlift (Accent: Butt, Rear Thigh)

* * * HOW TO DO: * * Hold two dumbbells beside the torso, stand apart feet as far as hip span

* * * Move your body: * * Fold your hips to your back (drop your butt backwards), let the dumbbell slide down the foreleg, the knees bend slightly enough, down to the back thigh, and then apply the force of your butt and back thigh to pull back up.

* * Tip: No humpback, stretch your chest at all times *

# # # 3.Dumbbell Reverse Lunge (Accent: Buttocks, Legs Front, Balancing on Abdomen)

* * * How to do: * * Hold two dumbbells, stand at your feet

* * * MOVING BODY: * * Step one foot backwards for a long length, then drop the knee until the back knee almost touches the ground (at a 90 degree angle on both sides), then drop the weight on the front heel, push the body back to the same position, and switch sides.

* * Tip: The rhythm is shortened to tense the belly, so that the body is not staggered *

# # # 4.Weighted Glute Bridge (Accent: Accent Bottom, Lower Abdomen)

* * * HOW TO DO: * * Lie on your back and back on your knees. Put the dumbbell on your pelvis (little stomach) with your hands on it.

* * * Move your body: * * Exert heel pressure, raise your hips straight up until the torso is in a straight line from the knees to the shoulders, hold your buttocks for 1 second, and then slowly loosen down, almost touching the ground and lifting.

* * Tip: When you raise your stomach, it will help your butt to function fully *

# # # 5.Dumbbell Russian Twist (Accent: Side Abdomen and Core)

* * * HOW TO DO: * * Sit on the floor, step your knees up, lean slightly backwards (at an angle of about 45 degrees), hold one dumbbell with both hands on your chest (if you want to advance, lift your feet off the floor)

* * * Move the body: * * Twist the waist and shoulder, drape the dumbbell to the left, and twist it to the right, counting 1 time.

* * Tip: Focus on rotating the waist, not just with your hands swinging the dumbbell around *

> * * Instructions for Training: * *

> * Pose * * 12 - 15 Times * * Per Set

> * ALL MADE * * 3 - 4 SET * * (REST between sets 45-60 seconds)

> * 2-3 times a week. Certifying a round bottom, first legs, abdomen. Definitely coming!

>