The first set: stand with elbows bent, feet shoulder-width apart, dumbbells raised in front of thighs, and eyes turned outwards. The upper body is upright, the shoulders are still, and the elbows are alternately bent for 20-60 times. During the exercise, don't flash back and forth at the waist, and the upper arm should be slightly attached to both sides of the chest. Stand with your neck bent back, your feet shoulder-width apart, dumbbells in your hands, and your fists facing back. Bend the elbow alternately to the back of the neck for 20-60 times. When you bend your elbow behind your neck, your abdomen can't protrude forward. Stand sideways around the ring, with your feet slightly wider than your shoulders, holding dumbbells outside your chest, palms slightly up, elbows slightly bent. Both arms are wound around the ring from inside to outside or from inside to inside for 20-60 times at the same time or alternately. The upper body must not rotate with it during practice. Stand with your body bent back and forth, feet slightly wider than your shoulders, dumbbells in your hands, behind your neck and elbows slightly forward. Continue to do forward and backward bends for 20-60 times. When practicing, keep your legs straight. When bending, hold your chest out and slightly expand your abdomen. Stand with your body bent sideways, feet shoulder width apart, dumbbells in your hands, put them on the outside of your thighs, fists forward, eyes forward. Do 40-70 turns alternately left and right. When bending to the left, raise your right arm and bend your elbow, and extend your left arm as far as possible to your left calf. When practicing, keep your legs straight and don't lean forward. Squat down and stand with your feet shoulder width apart, holding dumbbells and putting them on your shoulders. Do squats and stand 30-60 times in a row. When squatting, the heel must not leave the ground, and the buttocks are close to the heel to complete the squat posture. Raise your heels, stand with your feet together, hold dumbbells, put them on the outside of your thighs, and face your fists forward. Lift the heel continuously for 25-75 times. When practicing, the movements should be stretched, the heels should be high from the ground at the moment of sleeping, and the movement rhythm should be stable, so it is appropriate to carry out at a medium speed. Standing around the ring, feet slightly wider than shoulders, holding dumbbells, placed on the outside of thighs, fists facing eyes. Continue to do the body ring 10- 15 times from left to right, and then do the body ring 10- 15 times in the opposite direction. When practicing, the legs are straight, the arms are straight, and the range of motion is gradually increased. Lie on your back, expand your chest, bend your knees, lie on your back on a stool, hold a dumbbell in your hand, put it on your chest, and put your fist back. Continue to do straight arm chest expansion (or slight flexion) for 30-70 times. Take the pillow, shoulder and hip of the head as the fulcrum when practicing. On the stomach, the partner presses the calf (or the calf can be pressed in the rib when practicing alone), holding the dumbbell and placing it behind the neck. Continue to do upper body abduction and then burn forward 10- 15 times. When practicing, you can use your bare hands first, and then carry the weight, and the number is from less to more. When the upper body is stretched, you should hold your head up and hold your chest out, and at the same time, your elbows should be slightly extended to make your chest stretch as far as possible. Sit-ups Sit-ups, press your feet with your partner (you can press your feet in the ribs when practicing alone), hold dumbbells and put them on your collarbone. Do sit-ups continuously 15-30 times. Whenever the upper body sits up, try to lean forward, and when you lean back, you should carry a pad on your shoulder. Lie on your back, lift your legs on your back, put your legs together and put dumbbells on your ankles. Do supine leg lifts 20-60 times in a row. You can also practice with heavy objects on your feet. The second set: The first move is to stand on the dumbbell leg and sprint, abdomen, left arm backward, let the upper arm be as close to the body as possible, elbow bend, arm bend forward, do 12 ~ 16 times, and then repeat the same action with the right arm. Exercise area: you can subtract the fat and fat on the outside of your arm. The second trick is to pull the dumbbell upright, stand, with your feet shoulder-width apart, tuck in your abdomen, hold the dumbbell in your left hand, put your right hand behind your neck, bend to the left, and repeat the same action in the opposite direction. Exercise area: It can help you tighten the muscles in your waist. The third trick is to squat with your feet in tandem, lunge, touch the ground with your front feet, touch the ground with your back feet, pad your heels, and lift dumbbells vertically with your hands. Focus on the hind feet, squat down, the front and rear legs are 90 degrees, and the hind legs are perpendicular to the ground. Exercise area: It can make thighs slender and firm. Edit the shaping effect of this paragraph. Humpback exercises can reduce fat and shape all parts of the body, especially the arms, shoulders and back. It can also lengthen muscles and make people slim. About two months, the effect came out. Edit this dumbbell exercise-lower abdomen exercise. The exercise of the lower abdomen is mainly aimed at the so-called "lower abdomen", usually the part where the belt is tied. This is very important. Action 1 Remember the sit-ups on the physical education class in middle school? Usually the teacher stipulates that our arms should touch our knees. But now, we just need to focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. ★ Repeat 3 groups, each group 15 actions. The second action is to lie flat on the floor and lift your legs up at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. ★ Repeat 25-30 times in each group. Action 3 Now, dumbbells come out. In order to make your waist and abdomen more stylish, you have to prepare a 2-3 kg dumbbell. Stand with your feet slightly apart, put your right hand on your waist, hold the dumbbell in your left hand and naturally droop, bend your body to the left, droop your left hand as much as possible, and then straighten your body. ★ Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn. There is a famous work in the history of back practice photography, which takes the back of a woman as the theme and shows the beauty of the human body incisively and vividly. The curve of the back is attractive, but it is also easy to get hurt. When doing back exercises with dumbbells, always check your posture and don't bend your back. The first action is to lie flat on the floor with your abdomen close to the ground. Put your hands behind your head, gently raise your head and let your chest leave the ground. Be careful not to push too hard. Then fall back and control the speed. ★ Repeat this action for 2 groups 15 times. Action 2: Stand with your legs apart and your knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. ★ Repeat this action for 20 times in two groups. Action 3: Stand with your legs together, cross your hands behind your head, or open them horizontally until you return to your chest. ★ Repeat this action for 3 groups, 20 times. This action can exercise the muscles of your upper back. Legs shoulder width apart, knees bent. Hold your chest forward, press your left hand on your knees, hold the dumbbell in the direction of your toes with your right hand as long as possible, and then pull back your hips with the strength of your back. Be careful not to bend your arm. Control speed. ★ Repeat 2 groups 15 moves. 5 Lie flat on the ground, legs apart, knees bent. Then use the strength of arms and feet to support the body, and the back, hips and thighs are all in a line from the ground. Keep this posture, keep your calves straight up and then fall back. During the movement, please pay attention to the tension of the back muscles. ★ Repeat the back exercises of arms and shoulders for 5 times. This is the most difficult place to lose weight, and it is also the place where people can see the degree of obesity at a glance. In order to put on beautiful sleeveless clothes easily in hot summer, severe cases need strong medicine, using 3-5 kg dumbbells. You can stand or sit when you move. Hold the dumbbell in your right hand, bend it slowly to the back of your head, then pull it up, and let your left hand droop as much as possible. ★ Repeat this action for 2 groups, each group 10 times. Rotate left and right. Action 2: Sit in a chair, put your hands on your hips, then move your hips to the ground with your arms and lift them to the chair surface. The whole process requires arm strength. ★ Repeat the action for 2 groups, 20 times in each group. Action 3: Stand with your back straight. Hold the dumbbell with both hands and lift it repeatedly. When lifting, you should move slowly, and focus on the forearm muscles to have a good effect. Repeat this action for 3 groups, 20 times in each group. Action 4 Push-ups ★ Repeat this action for 3 groups, each group 10 times. Practice standing on your shoulders, with your feet slightly apart. Hold the dumbbell with both hands, slowly lift it to shoulder level, and then put it down. Repeat this action for 2 groups, each group 15 times. The second action is to lift the dumbbell. Stand with feet slightly apart. Hold the dumbbells in both hands, and pay attention to the palms facing forward. Lift and put down. Repeat this action for 2 groups, each group 15 times.