Arch bridge type
Body strategy: chest, buttocks and hamstring muscles are equipped with equipment: 3-5 kg dumbbells Target parts: buttocks, chest and thigh muscles. Lie flat on the floor, bend your legs, and the whole sole touches the ground; Take a 3-5 pound dumbbell in each hand, bend your elbow and lift the dumbbell. Lift your hips so that your upper body and legs are in a straight line; Straighten your hands and lift the dumbbells so that they touch each other at the top of your chest. Hold for 4 seconds, put down your hips and arms and return to the starting position. Repeat 15 times.
Load dispersion type
Target parts: shoulders, back, buttocks, thighs. Stand naturally, with legs shoulder-width apart and toes slightly outward; Holding a dumbbell in your left hand naturally hangs in front of your left thigh, with your palms inward. Squat your legs slightly, and don't bend your knees (keep your knees behind your toes); Hold the dumbbell in your left hand and throw it back between your legs. Stand up straight quickly and throw your left hand forward to chest and shoulder height; Then quickly return to the squat position. Repeat 15 times or keep doing this for 30 seconds, and then switch to the other side.
One-leg buckling
Target parts: hungry belly, hungry arms, hungry ass, hungry legs. Hold 3-5 kg dumbbells in both hands, and the arms naturally droop; Lift your right foot, bend your right knee and lift it to hip height. Bend your left knee and squat slowly; At the same time, lift the dumbbell to your chest with both hands, shoulder height. Return to the starting position, repeat 15 times and switch to the other side. Tip: Keeping a chest posture, facing forward and focusing on a certain point in front is a good way to keep your body balanced.