Hold a dumbbell in each hand, put it at your sides, straighten your arms and exert pressure on your upper body. On the premise of keeping the upper body from deforming, bend the body to the left as far as possible by relying on the strength of the waist and abdomen, and make the left dumbbell as close as possible to the left knee. Pause when you reach the limit, and then slowly return to the upright position. Bend to the right once to complete a complete action. Do 10 times.

Second, don't twist your waist and turn around.

Feet apart and hip width apart, arms straight forward, hands holding dumbbells, lifting dumbbells to chest height, tightening the upper body. Push your arm to the left as far as possible. Pause for a while when you reach the limit, and then twist to the right to complete an action. Do 10 times.

Third, the bow extends

Hold dumbbells in both hands, raise them above your head, above your right shoulder, and extend your left foot to the left. Bend your elbow, pull the dumbbell down to the height of your chest, and lift your left foot at the same time. Bend your knees, also close to your chest, and then resume your initial posture to complete an action. Do 10 times. Switch sides 10 times.