Zheng Duoyan created a new dumbbell exercise, which can help you lose 20 kg in just 3 moves! Say goodbye to butterfly sleeves and slim arms

Zheng Duoyan, the fitness queen who is popular in South Korea, Japan and Taiwan, is a fitness athlete. She once suffered from postpartum obesity, but she did not give up. Instead, she created a set of dumbbell exercises (FigureDUMB), which allowed her to successfully lose nearly 20 kilograms in just over 3 months. As for the arm fat that women care about most, Zheng Duoyan believes that the best way is to target the upper arms where fat is easily accumulated, and use dumbbells to build muscle and increase the basal metabolic rate, so that you can naturally lose weight beautifully and healthily.

Spend 1 hour a day exercising

Action 1

Stand with your feet shoulder-width apart, your left hand at shoulder height, palm down, holding a dumbbell, and your right hand on your waist. Bend your arms up and down according to the rhythm, take 10 times as a set, alternate between left and right hands, and do 10 sets each. This movement can effectively eliminate fat on the inside of the arms.

Action 2

Open your legs 1.5 times shoulder width, squat slightly, raise your hands flat in front of you, palms down, hold a dumbbell in each hand, bend your arms alternately, 10 times as a set, do 10 sets. This movement can exercise the arm muscles. While exercising the muscles, the arms will become thinner and appear longer.

Action 3

Hold a dumbbell in each hand and let them hang naturally; step forward with your left foot into a lunge, bend your body forward naturally, and at the same time slowly raise your right hand forward to the same height as your shoulder. Stop for 10 seconds, and do this 10 times alternating between your hands. This movement can exercise the entire arm. It not only makes the arms thinner, but also makes the arm lines more beautiful.

By combining dumbbell training with muscle building and increasing your basal metabolic rate, you can naturally become slim, beautiful and healthy.

Tips

The three movements can be done continuously, which takes about half an hour every day. If you don’t have dumbbells, you can use water in a mineral water bottle. In addition to the three movements, you can also do more paddling postures. As long as your arms start to feel sore, you will achieve a sculpting effect. If you can't hold on for 30 minutes right away, you can proceed step by step. The most important thing is to exercise every day in order to have perfect arm lines as soon as possible.

In addition, in order to protect your wrists from excessive force when holding dumbbells, start with a poundage that suits you. You can choose to start with the lightest 2 pounds, about 0.9 kilograms. When holding, do not use too much force or turn your wrists outward to avoid accidentally straining your wrists during exercise. If you feel uncomfortable, put down the dumbbells first and focus on the movement.