1. Fu Liyufio: Although this sport is very light, it is often challenging, because many people participate in this sport with weak muscles, such as rhomboid muscle, trapezius muscle middle bundle and deltoid muscle back bundle. Hold a small dumbbell in each hand, and your arms will naturally droop, abduction and side lift. Like a bird flying, lift it as high as possible or even above the level, keep the end at 1~2 seconds, and slowly put it down.

2. Dumbbell lift: Why do you need to lift your back? With a perfect back contour, details are absolutely essential, so the upper limbs have to be practiced a little. People are a whole and can only get extra points! Chest out, arms spread out, forearms perpendicular to the ground, chest out, arms raised vertically, big arms close to ears, and slowly return to the original road.

Spare time, repeated practice, time is long, there will always be success or failure.