Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

Leg exercise

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

3, standing on one leg and lifting the heel: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover.