Dumbbell exercise, the weight is 1~3 kg or 1~ 15 kg. You can choose the weight according to your actual situation and do what you can. Lift with both hands every time 15 times, with an interval of 30 seconds to 1 minute. Sit (or stand), hang dumbbells on your sides with your hands, palms facing each other, and elbows resting on your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.