Dumbbell basic shoulders, back, chest, arms, legs, waist and abdomen can be. The only drawback may be the lack of weight. It is suggested to add some weight plates, such as four weight plates of 10kg-20kg, to ensure the basic weight of the squat.

Shoulder: Push. The recommended actions in this section and the following sections all contain multiple angles. At your level, you can basically understand yourself when you are prompted.

Arms: Bend and stretch.

Chest: push-ups, birds, push-ups.

Back: single arm lift.

Waist and abdomen: load, lie flat.

Hip and leg: cut squat.

Exercise location and time are combined according to their own conditions.