Ten years of cold window, today finally ushered in the arrival of all-out, no matter what the outcome, everyone who completed this journey is amazing. A three-month holiday is coming. What should we do?

We can use these three months to build a good figure for ourselves, so how to build it? Learning dumbbell training is very important!

Action 1: dumbbell squat press and action essentials (4 groups 16 times)

Feet shoulder-width apart. Toe forward and tighten the core. Put dumbbells on your shoulders with both hands. Inhale and squat. Exhale and push up.

Action 2: dumbbell hard pull and action essentials (4 groups 16 times)

Feet shoulder-width apart. Toe forward and tighten the core. Put dumbbells at your sides with your hands. Inhale, bend the pulp backwards and lean down. Exhale and raise your hips.

Action 3: Standing dumbbell and bending over to row and action essentials (4 groups 16 times)

Feet apart and hip width apart. Bend down and tighten the iron core. Put dumbbells at your sides with your hands. Exhale and put your arms back. Inhale and recover slowly.

Action 4: standing dumbbell double bending and action essentials (4 groups 16 times)

Stand naturally with your legs. The core is tightened and the dumbbell is placed in front of the body. Palm forward. Exhale and raise your arms. Inhale and recover slowly.

Action 5: Standing dumbbell bent over, bending and stretching in the opposite direction, and the essentials of action (4 groups 12 times)

Feet open, hip width apart. Bend down with your arms parallel to your back. Dumbbells are on your sides. Exhale upward on the forearm. Inhale and recover slowly.

Action 6: Standing dumbbell combination recommendation and action essentials (4 groups 16 times)

Stand naturally with your legs. The core is tightened and the dumbbell is placed on the side of the leg. Exhale and do a double bend. Inhale. Open your arms. Exhale and push up.

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