1. Sit on the floor or mat and hold both ends of the fitness rope with both hands. Bending of the right leg means that the sole of the right leg touches the ground. Tie the fitness rope to the sole of your left leg. The contact position between the fitness rope and the sole of the foot is the area between the toe and the center of the foot. Keep your arms close to your upper body and elbows close to your waist. Just keep the fitness rope stretched straight, not too hard.

2. Elbow backward, left foot forward and stretch the fitness rope at the same time. Hold for a few seconds, and then go back to the previous step.

3. Stand with your legs together, open your hands slightly less than your shoulder width, stick your upper arms on both sides of your upper body, and hold the center of a elastic belt.

4. Hold your chest out and abdomen in, keep your upper arm close to your upper body, and open your forearm outward along the elastic belt level. When the forearm is opened until the shoulder feels squeezed, hold it for a few seconds, then go back to the previous step and repeat 12 times.

5. Sit on the mat or floor with your knees bent and your feet on the ground. Hold a 5-8 pound dumbbell on your chest with both hands and lean back until your arms are straight. Inhale and tighten the abdomen when exhale.

6. Slowly turn your arms and upper body to the right. Hold the dumbbell on your chest for a few seconds, then turn back to your previous position. Repeat three times, then rest for 10 second, and repeat on the other side.

7. Choose a stool as high as your knee. Kneel your left foot on the bench, hold your left hand on the bench, bend your elbow slightly, stand beside the bench with your right leg slightly bent, and hang the dumbbell on the same line as your left hand with your right hand. Keep your back straight.

8. Keep the other parts of the body unchanged, hold the dumbbell in your right hand and bend your elbow upward until your right wrist is raised to the hip position, hold it for a few seconds, then return to the previous position and repeat it 12 times, and then repeat it on the other side.

9. Take a 5-8 pound dumbbell in each hand, stand with your legs together and your knees slightly bent. Hands and arms are close to the upper body, elbows are bent to make the arms bend 90 degrees, palms are opposite. The upper body slowly leans forward, abdomen is closed, and the back is stretched.

10. The elbows are close to the body, and the arms of both hands are slowly straightened backwards, and the height is raised from the arms to the elbows. Hold it for a few seconds and return to the previous position. Repeat 12 times.