Dumbbell arm lift 4 groups x 10- 12 times.

The dumbbell was bent on one arm for 4 groups of x 10- 12 times.

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.

heart-lung

Jogging to warm up 10 minute