2-Week Progressive Dumbbell Workout Guide

哑铃是全球广泛，最受欢迎的健身设备之一。哑铃允许数千种独特的运动和运动。此外，随着力量的进步增加重量使它们成为所有级别和目标的理想健身工具。

For this two-week program, we narrowed down thousands of options to 12 basic exercises that challenge all of the body’s foundational movements. Sets are timed, with a goal of gaining strength through slow, controlled movements. The weight selected should allow you to come close to failure at the end of every set, without sacrificing proper movement patterns.

如果你没有哑铃,没问题。Here are some哑铃替代品您可能会发现躺在房子周围：

• Soup cans
• 洗涤剂瓶
• 牛奶壶充满（或部分填充水）
• 填充的水瓶
• Books
• Cast-iron skillets
• Backpacks, filled or unfilled
• 瓶（白葡萄酒
• Rocks
• 小孩子

铰链/推路

30-second sets of each exercise, with 30–60-second recovery between sets

• Dumbbell snatch (each side)
• 1-leg dumbbell Romanian deadlift (each side)
• 哑铃地板出版社
• 哑铃（壶铃）风车（每一侧）

SQUAT/PULL CIRCUIT

30-second sets of each exercise, with 30–60-second recovery between sets

• Dumbbell thruster
• Dumbbell goblet squat
• Dumbbell 3-point bent over row
• 哑铃叛徒行

弓步/旋转电路

30-second sets of each exercise, with 30–60-second recovery between sets

• 1臂农民携带（每一侧）
• Dumbbell split squat (each side)
• 带旋转的哑铃侧木板（每一侧）
• Curtsy lunge with dumbbell (each side)

DUMBBELL SNATCH

The move:Begin by holding a dumbbell in one hand. Hinge the hips back and lower the bell to just above your knee. Simultaneously unhinge your hips, pull the dumbbell up along your body, and bring it overhead with speed and power.

1-LEG DUMBBELL ROMANIAN DEADLIFT

The move:Begin by holding a dumbbell in the opposite hand of the planted foot. Keep a neutral spine and only a slight bend in the planted leg as you hinge forward, keeping square with the ground. Once the end range of a flat torso is reached (your body should form a capital T if you have the mobility) lower that leg back to the ground.

Care should be taken to ensure a neutral spine throughout the entire movement. Forward flexion not only takes away from the exercise but also puts excessive strain on the lumbar spine.

If you are struggling with perfect form, ditch the weight and first master the hip hinge.

哑铃地板出版社

The move:抓住两个哑铃，安全地躺在地上。将两个铃铛压向天花板，然后将其放下，然后在肘部触摸地板之前停下来并重复。

For less strain on the shoulders, turn your palms in facing one another during the press.

哑铃风车

The move:采取宽阔的姿势，将脚趾指向左侧45度。将哑铃放在您的右手中，然后将那只手臂伸到头顶。同时，将目光投向哑铃，弹出右臀部并侧面铰链，仍然保持中性脊柱。尽可能低，然后将平坦的背部轻松疼痛，然后将哑铃按回天花板。这种运动应缓慢而受控，直腿。

在掌握运动模式之前，请尝试不哑铃。

DUMBBELL THRUSTER

The move:Begin with both dumbbells positioned by your ears. Lower down into a squat, as low as you can safely go. Explosively press through the floor, stand up, and drive your arms up to the ceiling. Lower down, controlled, and repeat.

哑铃杯蹲

The move:Hold a dumbbell vertically by one end against your chest. Your feet should be a little wider than shoulder-width apart with toes turned out slightly (the less mobile the hips, the more the toes will need to turn out). Drop the hips straight down to the floor with the chest open and shoulders anchored down and back. Pretend you are separating the floor with your feet and engage your glutes as you power back up to the starting position.

这可以作为体重下蹲来降低负载。

哑铃三分弯曲排

The move:在左手握住哑铃时，将右手和右膝盖放在长凳或桌子上，左脚牢牢地种植在地面上。确保脊柱平坦。参与左肩blade骨后面，将哑铃抬到胸腔上。慢慢降低并重复。

DUMBBELL RENEGADE ROW

The move:从脚宽的直木板位置开始，以供支撑。避免旋转，一次将一个哑铃抬起，挤在肩blade骨后面。避免让臀部下垂（尤其是在行期间），以防止低背痛和潜在的损伤。

这可以在膝盖和/或无重量的情况下完成，以降低强度。

SINGLE-ARM DUMBBELL FARMER CARRY

The move:Place a dumbbell in one hand and let it hang to the side. Walk forward with a regular stride pattern while minimizing rotation, swinging, depression or elevation of the weighted arm.

哑铃分裂下蹲

The move:Begin in a split stance with about a foot of space laterally between your left and right foot. Holding the dumbbells in your hands, maintain a strong, solid posture. Bend both knees to 90 degrees, engage the glutes and press up off of the floor.

If knee pain is an issue, try doing these bodyweight only or reducing the range of motion.

哑铃侧木板旋转

The move:用肩膀和臀部和臀部和脚跟将肘部与肩膀和肩膀上。用非常紧密且支撑的核心，将地面从您身上推开，保持活跃的肩膀关节。在同时抬起臀部的同时，到达身体下方的手臂。返回固体木板位置。

To reduce the intensity, perform this exercise as a side bridge from the knees instead of the feet and/or ditch the dumbbell.

带哑铃的curtsy弓

The move:首先站着脚肩膀宽阔，哑铃悬挂在您的两侧。一条腿在后面和另一只腿后面，并弯曲两个膝盖。当您的前大腿几乎与地板平行时，返回开始姿势。

Check out“Workout Routines”in the app to discover and log a wide variety of routines, or build your own routine with exercises that fit your goals.