1. Side lift 10- 12 6- 10

2. Romanian hard map 10- 12 6- 10

3. Dumbbell bird 10- 12 6- 10

4. Vertical stride 10- 12 6- 10

5. Bilateral dumbbell rowing 10- 12 6- 10

6. Shrugging 10- 12 6- 10

7. lunge forward 10- 12 6- 10

8. supine French arm flexion and extension 10- 12 6- 10

9. Standing dumbbell bending 10- 12 6- 10 is horizontal and upright, with one dumbbell in each hand and palms facing each other. Keep your arms slightly bent and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.

Romanian hard graph

Stand up straight, push down a pair of dumbbells with your palms and hang them in front of you. By lifting the buttocks, the body's center of gravity falls back to the heel, the knees are slightly bent, and the dumbbell slides down the thigh until it reaches the middle end of the tibia. Return to the starting position and repeat.

Dumbbell bird lying on the bench, feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep your arm slightly flexed and slowly lower the dumbbell along the arc until your upper arm is flat with the ground. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat.

Step vertically, holding a pair of dumbbells hanging at your sides. Stand facing the bench, then step on the square leg and put your right foot on the bench. Press down the right leg hard to drive the body to move to the stool until the feet are flat on the stool surface. Then step down on your left leg and let your body return to the starting position. Then step on the left leg, repeat and double retreat alternately.

Bilateral dumbbell rowing

Hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.

Shrugging your shoulders and holding a pair of dumbbells, stand up straight, try to let your shoulders reach your ears, then lower your shoulders and repeat, and don't let your shoulders rotate forward or backward.

Keep a pair of dumbbells lunging forward, hanging by your side, stand up straight and look forward. Step forward with your left leg until your left knee bends 90 degrees and your right knee almost touches the ground. Add it back to the starting position, then change the right leg. Repeat.

Supine French arm flexion and extension

Lying on a flat stool, holding a pair of dumbbells in the palm of your hand and putting them on your chest. Keep your upper arm still and slowly lower the dumbbell to your ear. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat.

Standing dumbbell bending

Stand up straight, hold a pair of dumbbells and hang them at your sides, palms back. Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again. When the left hand returns to the original starting position, the right hand begins to bend upward.