1. Hold the dumbbell with one hand (hold it more tightly), sit, bend over, stick the arm holding the dumbbell on the inner thigh, and do arm bending and stretching. Repeatedly, you can effectively practice forearm muscles. 2, the biceps brachii main pull, you can use the big arm to bend the dumbbell, do not put it in the end when stretching, so that the biceps brachii has been stressed. Also, you can use Schwarzenegger's method, and there is a nice name called 2 1 salute, which is when you bend the dumbbell arm, because it is 180 degrees from the beginning to the end. 3. Triceps brachii push (1) dumbbell bench press; (2) Bending and stretching of the dumbbell arm with one arm behind the neck. 4. The deltoid muscle is divided into three bundles: front, middle and back. You can do toe bench press exercises; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and forth. Repeat. 5. Hold the dumbbells on both sides of your legs with both hands, shrug your shoulders and practice trapezius muscles repeatedly. 6. Holding dumbbells in both hands and hanging them on both sides of legs to do lift heel can effectively practice calf muscles. 7. Holding dumbbells with both hands and doing squats can effectively practice thigh muscles. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Only scientific fitness can have perfect muscles. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )