Romanian hard pull-stand upright, push a pair of dumbbells down with your palm 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 a flat stool with both 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. Vertical stride-hold a pair of dumbbells and hang them 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. Double dumbbell rowing-hold a pair of dumbbells with 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. Shrug your shoulders-stand up straight with a pair of dumbbells, try to shrug your shoulders to your ears, then put them down and repeat, don't turn your shoulders forward or backward. Lunge forward-hang a pair of dumbbells at your sides, 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. Lie on your back with French arms bent and stretched-lying on a flat stool, holding a pair of dumbbells in your hands, palms facing each other, and placing them above 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 bend-stand upright, hold a pair of dumbbells hanging on 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.