体重锻炼可以帮助您减轻体重并增加肌肉。但是，随着时间的流逝，它们变得重复且有效。随着您变得更强大，体重运动不会那么具有挑战性。那是您需要增加重量的时候。
哑铃是一个不错的选择 - 无论您在健身房还是在家锻炼。关于哑铃的最好的事情也许是它们的多功能性。您可以将它们用于上身和低身练习，最重要的是，在举起哑铃时独立使用四肢，这可以帮助纠正左右两侧之间的失衡。
To get a complete seven-minute workout with dumbbells, you need to be fully prepared before your timer starts. You can work most of the major muscle groups if you plan您的运动序列仔细。
你的背部肌肉,你就会拥有一个exerc拉ise, like the row. For your legs, try some type of squatting or deadlifting motion, along with a lunge or stepup, to hit the big muscles. Include a pressing motion for your chest, and you’ve hit most of the major muscle groups.
当您对运动增加阻力时，可以自然减少的重复数量。这就是为什么它有助于对您的哑铃锻炼强加代表的原因。您可以通过重复计算一定的时间进行锻炼。
YOUR 7-MINUTE TOTAL-BODY DUMBBELL WORKOUT
For this circuit, you’ll doAMRAP风格的培训，这意味着您的目标是完成尽可能多的回合。对于每次练习，您都会在继续前进之前执行10次重复。如果锻炼是单方面的，则意味着您一次进行身体的一侧，每侧进行5次。
完成所有五个练习后，将其视为一轮。尝试在七分钟内尽可能多的回合。
Save and log this workout via Workout Routines in the MyFitnessPal app!
哑铃抢夺
跳跃练习有助于建立爆发力from the legs that can help you run faster. The snatch is a jumping exercise that makes it easy to add resistance in the form of a dumbbell. Use a relatively light dumbbell for this exercise and perform 5 reps with each arm.
举动：开始用哑铃站在脚之间的地面上。手柄应水平面对。蹲下并抓住哑铃，使指关节向前朝前。在您的背部平坦的情况下，像您想跳跃一样，用双腿开车进入地面并爆炸。伸展时，将哑铃拉到身体前方。
使用动量将哑铃吹到头顶上。着陆时，保持膝盖弯曲以吸收撞击。您的手臂应直接在头顶上，肘部被锁定。然后，将重量降低到您的肩膀，然后回到地面。
三分哑铃行与长凳
为了锻炼背部肌肉，您需要长凳或其他一些平坦的稳定表面。使用哑铃比抢夺的重量稍重，并在每只手臂上执行5次重复。
举动：将哑铃放在您面前的地面上。将脚正向长凳，弯曲膝盖并将臀部伸向后退。保持背部平整，将重量从地面拉起，直到拇指触摸肋骨。然后，将哑铃放回地面并重复。
哑铃前蹲
这front squat is traditionally a barbell exercise that helps you add weight to challenge your legs. Holding weight in front of your body helps you sit back in the squat, which makes it easier to get all the way down. However, it can be tough to hold the barbell up. Using dumbbells solves that problem and makes it easy to challenge your leg muscles. You’ll need two moderately heavy dumbbells for this move. Perform 10 reps.
举动：Grab two dumbbells and hold them by your sides. Swing the dumbbells up and hold them in front of your shoulders. One end of the dumbbell should rest on your shoulder so you’re not holding them with your arms. Squat down while keeping your elbows up and back flat. Go as low as you can, then stand back up.
DUMBBELL FLOOR PRESS
这bench pressbuilds your chest, shoulders and triceps. However, a bench isn’t always available. Even if you have one, it’s nice to switch things up every once in a while. This exercise is different from the bench press because you can’t go as low. The ground stops you, taking away your momentum, which makes the exercise challenging in its own way. Try to use the same weight for this exercise that you used for the squats. Perform 10 repetitions.
举动：Grab two dumbbells and sit on the ground. Put the dumbbells on top of your thighs. Lie on your back and bring the dumbbells with you. Plant your feet on the ground so your knees are bent. Press the dumbbells up toward the ceiling until your elbows are locked. Then, lower them back to the ground and repeat.
哑铃踩踏
使用盒子或其他一些平面表面进行此练习。盒子越高，练习越难。避免使用沙发或其他缓冲表面，因为它会使您的脚踝和膝盖摇摆。使用较轻的哑铃进行此练习，并在两侧执行5次。
举动：Hold one dumbbell in each hand with your arms by your sides. Stand in front of the box. Place one foot on the box. Lean forward and step up to the top and plant both feet on the box. Step down with the same leg you used to step up and keep your other foot planted on the box. Repeat until you’ve completed 5 reps per leg.
