During exercise, you need to keep your shoulders flat on the ground and your elbows at a 45-degree angle with your body. Then put down the dumbbell and let the arms and elbows land completely. Then push the dumbbell up and lower it as much as possible.

2. Dumbbell rowing

Pay attention to keep your body stable, don't shake, let the trapezius relax, don't shrug your shoulders during the process, keep your back straight, keep your head drooping naturally, and don't lock your elbows and wrists directly. Note that it is the back that drives the elbow to pull up, not the arm. Keep the elbow inward during the pulling process.

3, dumbbell step squat

Action points: Hold the dumbbell with your own hands, then keep your body straight and lunge alternately. Keep your knees forward during the movement, and don't lean, so as not to hurt your knees. The stride distance should not be too small or too big. You need to practice and control yourself constantly. Every time you squat, make the angle between your thighs and calves at 90 degrees.

4, dumbbell hard pull

Action points: First, choose dumbbells with appropriate weight, and then keep your arms hanging down naturally so that your palms face your thighs. Chest out and abdomen in, feet open naturally, stand shoulder-width apart and keep knees slightly bent.

Then push your hips back, put your arms down along your thighs with dumbbells and put them below your knees, feeling the back of your thighs tightened. Then retract your hips and pull up your arms. When you reach the highest point, lean forward slightly, but you don't have to stand up completely, and then repeat the action.

5, dumbbell side lift

The elbow is slightly flexed, and the whole movement process of elbow joint and wrist joint remains unchanged. The arm drives the dumbbell to open to both sides, lift the dumbbell to the height of the arm and shoulder, feel the contraction of the bundle in the deltoid muscle, and then slowly fall, being careful not to fall to the lowest point, and keep the muscle in a tense state all the time.