1. Slight bending: mainly practice the lower back, gluteus maximus and biceps femoris. Hold the dumbbell in both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your back is straight, your body bends forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body.

2. Lift dumbbells: mainly practice biceps brachii. Stand up straight, hang dumbbells on your sides with your hands, palms facing each other, elbows on your sides. With the elbow joint as the fulcrum, lift the dumbbell upward, at the same time, the palm is upward, the forearm rotates outward, lift it to the highest point, pause for a moment, and then restore it.

3. lunge and arm extension: mainly practice triceps brachii. Bend down, lunge with your feet before and after Zhang Kaicheng, and hold your front knee with one hand to stabilize your body. Hold the dumbbell in the other hand, hold the upper arm close to the side of your body, stretch your arm back and forth forcibly until it is parallel to the ground, pause for a moment, and then slowly recover. After 5 repetitions, exercise on the other side.

The elderly should follow two principles when using dumbbells for strength exercise: First, choose the weight of dumbbells according to their physical condition. They can choose dumbbells of about 2-3 kilograms first, and gradually increase their weight after adaptation; Secondly, practice step by step for 30 minutes every day, at least twice a week. In addition, warm up before exercise to reduce the chance of injury. Breathe slowly and rhythmically, don't hold your breath, and don't push too hard. Relaxation after exercise is also very important, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints may be a little painful, so pay attention to rest after exercise.