Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

Protein powder

The use of exercise should be combined with reasonable exercise. Otherwise, you will eat freely and your muscles will not grow. ? It is best to have a systematic training plan. And a reasonable proportion of protein powder.