1, biceps brachii exercise: Weight: male 2,5kg female 1 kg, elbow joint close to body, arms as wide as possible, this width is the width of barbell. Your feet can stand back and forth to keep your center of gravity stable. When the music starts, lift the barbell with the rhythm. Pay attention to this matter, and the elbow must be clamped, and the lift should not exceed the shoulder plane;

2. Hip exercise: Weight: 5 kg for men and 3 kg for women. Hold the barbell wide, keep your legs shoulder width apart, and keep your knees and toes in the same direction. The upper body rises and falls vertically with the rhythm of music. Note that knees should not exceed toe level when squatting;

3. Chest exercise: Weight: 3.5kg for men and 2.5kg for women, lying flat on the pedal, holding the barbell wide and pushing it up and down with the rhythm. The reason why I lie on the pedal is because when the action needs to be pushed down, the lever is only one fist away from the chest;

4. Shoulder exercise: Weight: male 2 kg, female 1kg. Stand back and forth with your feet, and fix it firmly with your thumb through the center of the barbell. Shoulder force to separate the barbell piece to both sides, and pay attention to keep the elbow moving in a horizontal line.