1 Upper arm flexion and extension in lunge

A. Hold dumbbells with both hands and palms inward. Step forward with your left foot, lunge down, and your left thigh is parallel to the ground. While pressing down, the palm of the left hand is turned up and down, and the left hand is raised to shoulder height.

B keep your legs straight and your body up (don't step back). At the same time, put your left hand down and raise your right hand to shoulder height. Repeat 12 times with both hands, and then switch legs. Repeat twice on each leg.

Exercise site: biceps brachii, buttocks and quadriceps brachii.

.2 clean and jerk upright

Feet shoulder-width apart, knees slightly bent. Hold dumbbells in both hands and hang them in front of your legs, palms inward. Lift the dumbbell to chest height, and the upper arm is parallel to the ground. Then put it in the initial position.

Do 10 times in each group, ***2 groups.

Exercise area: shoulders

3 back lift

A. Feet apart, hip width apart, knees slightly bent. Hold dumbbells with both hands and hang them at your sides, palms inward. Tilt forward 45 degrees from your crotch, keeping your back straight and your arms perpendicular to the ground.

B. Bend your elbow slightly and lift the dumbbell from the side until you feel a backlog in the middle of the scapula. Return to the original position.

Do 10 times in each group, ***2 groups.

Exercise parts: upper back and shoulders.

4 Load-bearing and abdominal buckling

Lie on your back with your right foot on the ground and your left ankle on your right knee. Hold the dumbbell with both hands, palms up, hands close to shoulders, elbows pointing to your sides. Lift your upper body, lift your shoulders off the ground, and pull your right knee to your chest. Put it down to the initial position. Repeat.

Note: relax your shoulders and don't look up with your chin down.

Do 10 times for each leg, ***2 groups.

Exercise site: abdomen