Sit on a stool with your legs slightly wider than your shoulders and your feet flat on the ground. Hold the dumbbell in your right hand and hang it downward, with your arm resting on the inner side of your right thigh, and then bend your forearm upward to drive the dumbbell to move in the shoulder direction, and then return to the starting position. After doing it 8- 12 times repeatedly, change your left hand.
Second, triceps extension in sitting position
Sit on a stool with your legs slightly wider than your shoulders, your feet flat on the ground and your back straight. Hold one end of the dumbbell with both hands and lift it above your head so that the other end of the dumbbell hangs on the extension line of your spine. Tighten the abdominal muscles, slowly lower the dumbbell at the back of the body until the forearm touches the biceps, and then return to the starting position above the head. During exercise, the upper body should be stable.
Repeat 8- 12 times.
Third, sit on dumbbells and bend your wrists.
Sit on the stool with your legs slightly apart so that your knees are about 50 cm apart. Place your palms flat on the ground and hold a dumbbell in each hand. Lower your forearm forward, let it rest on your thigh, palm up, and your wrist naturally hangs in front of your knees.
Don't move other parts of your body, just use the strength of your wrist and try to hold the dumbbell in the direction of your body and roll it up. Then turn your wrist so that your palm is facing down, and try to roll your wrist towards your body. Return to the starting position.
Repeat 12- 15 times.
Fourth, the sitting posture raises the hammer to bend and stretch
Sitting on the edge of the stool, your feet are naturally separated and your feet are flat on the ground. Hold a dumbbell in each hand, naturally hanging on both sides of the body, palms inward. Keep your back straight, bend your arms, lift the dumbbell until your thumb is close to your shoulder, hold the dumbbell as tightly as possible and press it hard against your shoulder, then slowly put down the dumbbell, turn your wrist so that your palm faces back, and then repeat the lifting action.
Repeat 8- 12 times.
Fifth, sit on your back and cross your shoulders
Lie on your back on an inclined backrest, hold a light dumbbell in your left hand and lift it over your head in the direction perpendicular to your body, with your palms inward and your right hand supported by your left arm. Then put down the dumbbell and make it close to the right shoulder-keep your wrist stable and don't turn or bend. Then return to the starting position.
Repeat 12 times and change hands.
Step 6 stand with your arms outstretched
Standing posture, the back is straight, the feet are naturally shoulder-width apart, dumbbells are hung on both sides of the thighs, and the palms are opposite. Keep your arms straight, slowly lift forward to eye level, and then separate left and right, pointing to 10 and 2 o'clock respectively. Slowly return to the starting position. Repeat.
Repeat 8- 12 times.