1. Two feet naturally stand about 1 m in front of the pedal, and each hand holds a dumbbell vertically to the side, with a moderate weight. Chest out and look forward.

2. Step forward with your right foot, put the sole of your foot on the pedal, keep your right thigh parallel to the ground, and press your left knee down. Then the right leg returns to the starting position, and the left leg is changed to repeat the above actions.

Second, barbell squat

1. Keep your feet shoulder width apart, carry a barbell with proper weight on your shoulders, keep your back straight and look forward.

2. Hips gradually sink until thighs are almost parallel to the ground. After a pause, stand up slowly. Pay attention to keep your back straight at all times.

Third, the dumbbells in both arms are bent.

1. Spread your feet naturally, put a dumbbell in each hand in front of your thigh, and put your palms back.

2. Turn both wrists inward by 90 degrees, and bend and lift the elbows at the same time until the dumbbell touches the shoulder, and then return to the starting position.

Fourth, the back arm of the body bends and stretches.

1. Hold the edge of the stool backwards with both hands, follow the ground with both feet, and move forward slowly until your legs are completely straight. Pay attention to keep your arms perpendicular to your shoulders during practice.

2. Slowly sink the upper body until the upper arm is almost parallel to the ground. Later, lift your arm up and return to the starting position.

Five, supine recommendation

1. Lie on your back on the bench with a dumbbell in each hand, elbows bent, shoulders abduction, palms facing each other.

2. Push the dumbbell up slowly with both hands and rotate the wrist outward at the same time until the forearm feels tired. Later, it returned to its original position.

Sixth, bend over and row.

1. Stand naturally, hold a dumbbell in each hand, keep your upper body straight, and then slowly lean forward, while your legs are slightly flexed and your back is straight.

2. When the dumbbell is hanging directly under the shoulder, lift the dumbbell as far as possible and clamp the two shoulder blades hard at the same time. After that, lower the dumbbell to the starting position.

Seven, shoulder recommendation

1. Bend your elbow, palm down, and lift the dumbbell on your shoulder.

2. Then, push the dumbbell up with your arms, rotate your hands outward 180 degrees, and put your palms forward. Pause and return your hands to their original positions.

Eight, bend your knees and lie on your back

1. Lie on your back, hands behind your head, elbows abduction. Then, lift your right foot and put your ankle on your left knee. The left knee is bent and lifted, and the left heel is about 10 cm off the ground.

2. Use the strength of the abdominal muscles to lift the scapula, head and shoulders upwards, with the left leg close to the chest and the calf parallel to the ground. After holding this position for about 2 seconds, return to the starting position and repeat the above actions with the other leg.

Do 2 ~ 3 groups of movements in each class, each group does 15 ~ 20 times, and practice 3 ~ 4 times a week. I believe that after a period of hard training, your Excellence will gradually emerge.

Fuck, lose fat