1. Dumbbell biceps flexion, each group exhausted, 3~4 groups each time, rest between groups 1 min. Be careful not to swing the upper arm, but to clamp and bend the dumbbell with the elbow joint as the fulcrum.
2. Sit on the bench, back against the back of the bench, press the dumbbell shoulder, and exercise the deltoid muscle to widen the shoulder. Each group is exhausted, 3~4 groups at a time, and the rest between groups is 1 minute.
3. Lie flat on a dumbbell bird, use a bench or something, and lie down and do it. This action exercises the chest muscles.
4. Sit-ups, which can be practiced by lying in bed or laying a mat on the floor.
5. Push-ups, this is good, I won't explain it, a classic exercise method without equipment.
6. Squat with bare hands, in groups of 50 people, and practice thigh strength.