[For absolute beginners] Full body muscle training using dumbbells [4 minutes]

Опубликовано: 18 Июнь 2026
на канале: 前田のまいにちセルフケア ! by GronG

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📕 [June 19th] My first book, "Healthy and Flexible Muscle Training for Lifelong Fitness," is released!

This book condenses self-care methods for building a body that can move for a lifetime.

👇Pre-order and find more details on Amazon here!

https://www.amazon.co.jp/dp/4043300719/

The dumbbells used in the video are available at the following link:
https://www.amazon.co.jp/dp/B08V99GFF...

We will introduce a full-body workout using dumbbells.

This workout is recommended for those who have just started exercising or are not yet familiar with dumbbells.

We also explain the key points for each exercise.

Let's practice together with a trainer and work out your entire body evenly.

Please try doing it along with the video.

[Recommended Frequency]
10 reps per set
2-3 sets per day
2-3 days per week

[Recommended Videos]
〇Beginner-friendly dumbbell training [Official]
   • ダンベルを使った初心者向けトレーニング【公式】
〇Dumbbell training for women | Arms [Official]
   • ダンベルを使った女性向けトレーニング｜腕【公式】

〇Dumbbell muscle training | Glutes [Official]
   • ダンベルを使った筋トレ｜おしり【公式】

〇Dumbbell chest muscle training | 3 exercises for beginners [Official]
   • ダンベルを使った胸筋の筋トレ｜初心者向け3種目【公式】

[Menu]
0:00 Introduction
0:16 Arm curl (biceps)
●Point: Keep your elbows fixed and your armpits close to your body, then slowly lift the dumbbells.

0:57 Shoulder Press (Deltoids & Triceps)
●Point: Engage your core and glutes, keeping your torso stable while bending and straightening your elbows.

1:39 Shrugs (Trapezius)
●Point: Contract your muscles by bringing your ears and shoulders closer together.

2:20 Deadlift (Erector Spinae)
●Point: Keep your chest out and lower your hips, bending your upper body forward.

3:02 Side Bend (Obliques)
●Point: Keep your chest out and bend your body directly to the side, stretching and contracting your obliques.

3:43 Half Squat (Quadriceps & Hamstrings)
●Point: Engage your core and bend your knees to approximately a 90-degree angle.

4:17 Summary

*Results from training and dumbbell use may vary from person to person.
*If you have an illness or injury, please train according to your own condition.
*If you experience pain, stop training immediately.

[Related Videos]
〇Effective Shoulder Training Even with Light Dumbbells! [Official]
   • 軽いダンベルでも効かせる！肩のトレーニング【公式】

〇Correct Way to Do Side Raises | Effectively Train Your Shoulder Muscles
   • サイドレイズの正しいやり方｜肩の筋肉を効果的に鍛える

〇Dumbbell Strength Training | Shoulder Isolation Exercises [Official]
   • ダンベルを使った筋トレ｜肩アイソレート種目編【公式】

〇Dumbbell Strength Training | Shoulders Compound Exercises [Official]
   • ダンベルを使った筋トレ｜肩コンパウンド種目編【公式】

〇 Dumbbell Strength Training | Back [Official]
   • ダンベルを使った筋トレ｜背中【公式】

〇 Correct Lat Pulldown Form | How to Apply Effective Load to Your Back
   • ラットプルダウンの正しいフォーム｜背中にしっかり負荷をかけるやり方

〇 3 Barbell Strength Training Exercises | Training for Arms and Shoulders
   • バーベルを使った筋トレ3種｜腕肩周りを鍛えるトレーニング

〇 Da Dumbbell Strength Training | Arms [Official]
   • ダンベルを使った筋トレ｜腕【公式】

Dumbbell Strength Training | Glutes [Official]
   • ダンベルを使った筋トレ｜おしり【公式】

Dumbbell Strength Training | Chest Muscles [Official]
   • ダンベルを使った筋トレ｜胸筋【公式】

Correct Way to Do Dumbbell Shoulder Press | Recommended for Shoulder Training
   • ダンベルショルダープレスの正しいやり方｜肩を鍛えるのにオススメ

Let's Challenge Together! Full Body Workout with Dumbbells [10 Exercises]
   • 一緒にチャレンジ！ダンベルを使った全身筋トレ【10種目】

〇Dumbbell Workout | Legs [Official]
   • ダンベルを使った筋トレ｜脚【公式】

#Grong #DumbbellWorkout #FullBodyWorkout

[Supervision & Appearance]
■TEAM GEAR
Shuhei Maeda
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・Acupuncturist
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