A. Sit up straight, with your arms hanging naturally at your sides, holding a dumbbell in each hand and palms facing each other. Open your arms to your sides, lift them without bending until they are parallel to the ground, hold them for a second or two, and then slowly lower your arms.
B, straighten your arms, lift your body forward at a 40-degree angle until it is parallel to the ground, palm down, and then slowly put it down. Repeat this set of movements 15 ~ 20 times, and do two groups.
2, arm back movement: exercise triceps brachii
A, feet shoulder width apart, holding a dumbbell in each hand. With the waist as the axis, the upper body is pressed down to be parallel to the ground and the lower limbs are slightly flexed. The arms droop naturally and the palms are inward. Lift the elbow up to the upper arm parallel to the ground. This is the starting position.
B. Hold the upper arm, and at the same time straighten and lift the forearm backward until it is parallel to the ground, and keep it for one or two seconds. This position is like diving downhill while skiing, and retracting the forearm with the elbow as the axis. Repeat this set of movements 15 ~ 20 times, and do two groups.
3. Raise your arm against the wall: adjust your biceps.
A. Stand upright with your back against a wall or other support, with your arms hanging at your sides, and each hand holding a dumbbell with your palms inward.
B, the head and back tightly stick to the support, slowly lift the dumbbell to the shoulder direction, and turn the wrist at the same time, so that the palm faces upwards. Note that the head, back and legs must be close to the bracket. If you don't do this, the exercise effect will be greatly reduced. Hold for a second or two, then put down the dumbbell and return to the starting position. Repeat this set of movements 15 ~ 20 times, and do two groups.