first episode
1, bend your elbow with a bell.
Stand with your feet shoulder width apart, hold dumbbells in both hands, put them in front of your thighs, and put your fists outward. 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.
Step 2 lie on your back and bow your head
Stand with your feet shoulder-width apart, hold the dumbbell up, and put your fist 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.
3, the side of the body around the circle
Stand with your feet slightly wider than your shoulders, hold dumbbells and put them outside your chest, with your palms slightly upward and your 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.
4. The body bends back and forth
Stand with your feet slightly wider than your shoulders, hold dumbbells, put them behind your neck, and move your elbows forward slightly. 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.
Step 5 bend your body sideways
Stand with your feet shoulder width apart, hold dumbbells, put them on the outside of your thighs, and rush your 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.
6. Squatting
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.
Step 7 lift your heels
Stand with your feet together, hold dumbbells, put them outside your thighs, and put 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.
8, the body around the circle
Stand with your feet slightly wider than your shoulders, hold dumbbells, and place them outside your thighs, with your fists facing your 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.
9, supine chest expansion
Bend your knees and lie on your back on the stool, hold dumbbells in your hands, put them on your chest, and put your fists 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.
10, prone position
On the stomach, press the calf with your partner (or press the calf in the rib when practicing alone), hold the dumbbell and put it behind your 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.
1 1, sit-ups
Lie on your back, press your feet with your partner (you can press your feet in the ribs when practicing alone), hold a dumbbell and put it 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.
12, supine leg lifts
Lie 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.
Second set
1, dumbbell lateral bending
Stand with your legs lunged, tuck in your abdomen, put your left arm back, bend your elbow as close as possible, bend your arm forward, and do 12 ~ 16 times, then repeat the same action with your right arm. Exercise area: you can subtract the fat and fat on the outside of your arm.
2, dumbbell upright side pull
Stand upright with your feet shoulder width, tuck in your abdomen, hold a 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.
Step forward and squat down
Feet are separated in tandem, lunge, front foot and front foot land, rear foot land, heel pad land, and lift dumbbells vertically with both 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.