Legs Exercises : step 1 : Beginner squat

for Beginner or women that want to have beautiful legs

Beginner squat

Main Muscle: Quadriceps

Other Muscle: Calves

     1. Hold two dumbbells aside your body. Place your feet at shoulder width apart. Pull your shoulder blades back.

      2. Slowly bend your knees and lower your body. Hold when your thighs are parallel to the floor and return.

you can follow next step from this blog only....thank you H.B.bear

Chest Exercises : step 4 : incline dumbbell press

Incline Dumbbell Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Sit on incline bench at about 45 degrees with your back against the bench. Hold a dumbbell in each hand keeping your palms facing forward. Hold the dumbbells just above your upper chest holding your arms in about 90 degrees.

2. Press the dumbbells up until your elbows are almost straight. Slowly lower the weight again to the sides of your upper chest. Repeat.



Reccomend: you should have a bench and 2 dumbbells for do it

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Chest Exercises : step 2 : bent-arm dumbbell pullover

 Bent-Arm Dumbbell Pullover

Main Muscle: Chest
Other Muscle: Triceps, Shoulders, Lats


Lie on a bench, with your feet flat on the floor. Lower the dumbbell in a circular motion towards the floor. Go as low as you can without forcing any thing. Go back up using the same path. Keep your elbows in!! You can also use two dumbbells (one in each hand)



Reccomend: if you want to build your muscle .you should use heavy dumbbell.

thank you to follow my blog .... H.B. bear

Chest Exercises : step 1 : around the worlds

 Around the worlds

Main Muscle: Chest
Other Muscle: shoulders

1. Grab two dumbbells and lay on a bench. Hold the dumbbells face up towards the celling on your upper thighs while keeping your elbows slightly bent.

2. Move the barbells around as if you are drawing an angel in the snow. Let the dumbell touch each other behind your head.


Recommend: 15times/set and 3set/day for beginner or you do it harder

thank you to follow my blog ...H.B. bear