Starting posture: relax and lie flat on the narrow stool, and step on the ground with your feet firmly to ensure the free movement of your shoulders. Hold the dumbbell and keep your arms straight up and slightly bent.
Inhale, spread your arms and slide smoothly so that your elbows are shoulder height.
Push the dumbbell to the initial position while exhaling, and find a feeling of hugging the bucket.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.