2. Bend the dumbbell upward and rotate the wrist outward. When the dumbbell is raised to the front of the shoulder, the palm is backward.
3. After the right hand is done for 3 times, the left hand is changed for 3 times, and the left and right are alternately done for 5 minutes. If you can cycle continuously 10 times, that is, do it 30 times on each side, and add some weight.
4. Sit on a 45-degree inclined fitness chair, with your feet on the ground, your hands fully extended, and pick up the dumbbells.
5. Lift the dumbbell one side to shoulder width at a time, and bend the arm completely, then slowly put the dumbbell in the starting position.
6. At the beginning, do two groups at a time, 6 to 8 times in each group. Increase to three groups in a week or two. After that, it will gradually become stronger, and the weight of dumbbells can be gradually increased.
7. Sit on the fitness chair with your feet flat on the ground, shoulder-width apart.
8. Lean forward slightly, let your right elbow lean against the inside of your right knee, let your arm be completely straight, bend the dumbbell to your chest, and keep your elbow in place.
9. You can put your other hand on the other knee to keep your balance.
10, do two groups at a time, 6 to 8 times in each group. Then switch to the other hand.