The action points are:
1. Put your arms flat on the square stool with your wrists exposed. Take a dumbbell with the right weight and hold it tightly. The upper arm and forearm are roughly 90 degrees. Relax the upper arm muscles and focus on the forearm and wrist;
2. The wrist sinks slowly, so that the forearm muscles near the square stool contract and the muscles facing one side stretch as far as possible;
3. Slowly lift your wrist, so that the arm muscles facing you slowly contract, and the muscles close to the stool stretch to the limit;
4. Repeat this cycle once, and do 10- 15 times continuously as a group. If it is less than 10 times, the weight is too large; if it is more than 15 times, the weight is too small.
5. After a group of hands are trained, there is no need to pause. If you need a rest, the rest time between groups should not exceed 1 minute, remember;
6. Do five groups of hands continuously, then rest for 2-3 minutes, increase the weight by 20-30%, and then do three groups, 3-5 times in each group.
7. After the training, continue other actions.
8. Start training for 6 days a week, and train 4-5 times a week after one month. With the increase of weight, the number of training sessions per week gradually decreases. Finally, take a day off for training, mainly for muscles.
9. Pay attention to rest and nutrition.