1, bow your head and lift sideways (that is, bend over the birds): 5 groups, 8 to 15!
2, sitting posture, bending the neck (that is, holding the bell with both hands behind the neck and then straightening the arm): 5 groups, a group of 8 pairs 15!
3. Semi-squat bending (semi-squat posture, hands holding the bell on both sides of thighs, the big arm slightly tightening the ribs, and the small arm bending upward to the jaw): 5 groups, a group of 8 pairs 15!
4, one-handed kneeling posture bending (kneeling posture, one hand holding the bell above the kneeling leg, the big arm slightly tightening the ribs, and the small arm bending up to the jaw): 5 groups of hands, a group of 8 to 15!
Note: 1, if the strength is small, it is recommended to practice three heads a day and two heads a day; If you are strong, you can do all the movements in one day, but you can stick to it alone. You should pay attention to taking a day off and practicing intensively, that is, exercising every other day!
2, pay attention to breathing during practice, that is, muscle strength is called instantly, muscle relaxation is sucked!
Distinguishing strength: if the arm muscles are sore and swollen after a single contact, it is considered that the strength is small, and one item a day is enough. If the swelling reduction effect is not obvious after a single contact, all actions can be completed in one day!
I hope this answer can help you!