Action process: Sit on the bench with your back straight, hold the dumbbell in your forehand, and raise your palm forward to your shoulder. Inhale, press the dumbbell vertically upward, and exhale after completing the slow descent. Every 15-20 times as a group, do 5-8 groups.

Key points:

1. When pushing the dumbbell upward, don't straighten your arm, so as not to cause a fitness lock. Close to the straight position of both arms, stay for 3-6 seconds, and perform peak contraction.

2. Keep the dumbbell in control during exercise to avoid shaking the body.

3. In the sitting dumbbell push, focus on the deltoid muscle to make the deltoid muscle exert its strength.

Hold the dumbbell with both hands and lift it horizontally forward.

Action process: Stand naturally, hold your chest and abdomen, grab the dumbbell with your hands crossed and put it on the front side of your thigh. Inhale, lift the dumbbell to shoulder level, and slowly lower the dumbbell to complete the exhalation. Every 15-20 times as a group, do 5-8 groups.