Elbows bend with the bell: stand with your feet shoulder width apart, hold dumbbells in front of your thighs, and turn your eyes outwards. The upper body is upright, the shoulders are still, and the elbows are alternately bent for 20-60 times. During the exercise, don't flash back and forth at the waist, and the upper arm should be slightly attached to both sides of the chest.
Neck flexion: Stand with your feet shoulder width apart, with dumbbells straight up and your eyes punched back. Bend the elbow alternately to the back of the neck for 20-60 times. When you bend your elbow behind your neck, your abdomen can't protrude forward.
Side ring: Stand with your feet slightly wider than your shoulders, hold dumbbells outside your chest, with your palms slightly upward and your elbows slightly bent. Both arms are wound around the ring from inside to outside or from inside to inside for 20-60 times at the same time or alternately. The upper body must not rotate with it during practice.
Bend back and forth: stand with your feet slightly wider than your shoulders, hold dumbbells, put them behind your neck, and move your elbows slightly forward. Continue to do forward and backward bends for 20-60 times. When practicing, keep your legs straight. When bending, hold your chest out and slightly expand your abdomen.
Lateral flexion: Stand with your feet shoulder width apart, hold dumbbells, put them on the outside of your thighs, and rush your eyes forward. Do 40-70 turns alternately left and right. When bending to the left, raise your right arm and bend your elbow, and extend your left arm as far as possible to your left calf. When practicing, keep your legs straight and don't lean forward.
Squat: Stand with your feet shoulder width apart, holding dumbbells and putting them on your shoulders. Do squats and stand 30-60 times in a row. When squatting, the heel must not leave the ground, and the buttocks are close to the heel to complete the squat posture.
Heel lift: stand with your feet together, hold dumbbells, put them on the outside of your thighs, and rush your eyes forward. Lift the heel continuously for 25-75 times. When practicing, the movements should be stretched and the sleep should be lifted instantly.
The heel should be high from the ground, the movement rhythm should be stable, and the medium speed is appropriate.
Ring: Stand with your feet slightly wider than your shoulders, hold dumbbells, and place them outside your thighs, with your fists facing your eyes. Continue to do the body ring 10- 15 times from left to right, and then do the body ring 10- 15 times in the opposite direction. When practicing, the legs are straight, the arms are straight, and the range of motion is gradually increased.
Lie on your back and expand your chest: bend your knees and lie on your back on a stool, hold dumbbells in your hands, put them on your chest, and put your fists back. Continue to do straight arm chest expansion (or slight flexion) for 30-70 times. Take the pillow, shoulder and hip of the head as the fulcrum when practicing.
Prone exhibition: prone, the partner presses the calf (the calf can also be pressed in the rib when practicing alone), holding the dumbbell and placing it behind the neck. Continue to do upper body abduction and then burn forward 10- 15 times. When practicing, you can use your bare hands first, and then carry the weight, and the number is from less to more. When the upper body is stretched, you should hold your head up and hold your chest out, and at the same time, your elbows should be slightly extended to make your chest stretch as far as possible.
Sit-ups: Sit on your back, press your feet with your partner (you can press your feet in the ribs when practicing alone), hold dumbbells and put them on your collarbone. Do sit-ups continuously 15-30 times. Whenever the upper body sits up, try to lean forward, and when you lean back, you should carry a pad on your shoulder.
Supine leg lift: supine, legs together, dumbbell placed at ankle joint. Do supine leg lifts 20-60 times in a row. You can also practice with heavy objects on your feet.
The second episode:
Lateral bending: stand with your legs lunged, belly in, left arm backward, upper arm as close as possible to your body, bend your elbow, and bend your arm forward 12 ~ 16 times, and then
Repeat the same action with your right arm. Exercise area: you can subtract the fat and fat on the outside of your arm.
Upright side pull: stand upright, with your feet shoulder width apart, abdomen closed, dumbbell in your left hand, right hand behind your neck, bend to the left, and repeat the same action in the opposite direction. Exercise area: It can help you tighten the muscles in your waist.
Squat with arrow steps: separate your feet back and forth, lunge, the forefoot and forefoot touch the ground, the hind paw and forefoot touch the ground, and the heel is on the ground, holding the dumbbell vertically with both hands. Focus on the hind feet, squat down, the front and rear legs are 90 degrees, and the hind legs are perpendicular to the ground. Exercise area: It can make thighs slender and firm.