1 triangle support push-up posture: shoulder, chest and buttocks. Push-ups ready. Move your hand inward so that your thumb and forefinger form a triangle. Then, do a complete push-up, so count it once. If it feels too difficult, bend your knees slightly.

2 The position where the arm bends and stretches on the stool: the shoulder. Sit in front of the chair, put your hands on the edge of the chair, put your fingers forward, straighten your legs and tilt your toes with your feet. Support your body with your arms and leave the bench. Bend your elbow and press down until your upper arm is almost parallel to the ground, keeping your hips perpendicular to your shoulders. Then support your body with your hands and return to the starting position.

3 classic lifting posture: hips, back, feet standing back and forth, right foot in front, left heel off the ground, arms on both sides of the body, holding a dumbbell in each hand. Bend your elbow and lift the dumbbell to your chest, then bend your right leg and knee and lean forward slightly. Keep this posture, keep your arms straight back, stay 1 time, put down your arms and return to the preparation posture, and complete 1 time. Repeat 12 times, changing legs halfway.

The location of the arch bridge: the chest, shoulders, buttocks, muscles and face on the back of the thigh lie on your back, bend your knees and hold a dumbbell in each hand. Lift your hips so that your shoulders and knees are in a straight line, while your arms push the dumbbells to your chest. Put your arms at your sides, but don't fall to the ground. Push your arm up again and your hips fall back to the ground to complete the 1 action.