1, push-ups. Training action: prone, legs straight, toes on the ground, hands on your sides. Keep your abdomen tight, lift your upper body off the ground with the strength of your back, and keep moving for a while. Restore the starting posture and repeat it a specified number of times.

2. Pull your arms away for a long distance. Training action: Sit on the training chair in a sitting position. Bend forward, hold dumbbells in both hands, palms backward, and feet hanging on both sides. Keep your body posture, open your elbow joint and raise your arms at the same time, until the elbow joint forms a 90-degree angle with your forearm, and pause for a moment. Restore the starting posture and repeat it a specified number of times.

3. Bend over and bend your arms. The body is upright, the distance between feet is shoulder width, the upper body is straight, the arms are bent, the dumbbell is raised to the shoulder joint, and the palms are opposite. Keep the body posture, take the hip joint as the axis, and lean forward to the maximum extent. Pause for a while, return to the starting position and repeat the specified number of times. Keep your back straight during exercise.

4. One-arm lifting. The body is prone and kneeling, the left knee is supported on the training chair, the right foot is supported on the ground, and the dumbbell is held in one hand, which naturally droops. Keep your body posture, lift the dumbbell to your side with your right hand and pause for a while. Restore the starting posture, repeat the specified number of times, and change to the other side.

5, sumo hard pull. The body is in a squat posture, with the distance between the feet slightly wider than the shoulders, the toes facing outward, one end of the dumbbell in both hands and the knees bent. Keep your upper body straight and look straight ahead. Keep your upper body straight and stretch your hips until you stand upright. Return to the starting position and repeat the specified number of times. Shoulder blades remain clamped when standing upright. During the lifting process, the arm keeps straight all the time.

6. Bend down and lift. Stand up with your feet apart, shoulder width apart. The upper body leans forward, legs are slightly bent, dumbbells are held in both hands, and palms are opposite. Keep your body posture, bend your elbows with your arms and lift the dumbbells to your sides at the same time. Pause for a while, return to the starting position and repeat the specified number of times.