1, legs shoulder-width, standing with knees bent, upper body forward at an angle of 45 degrees to the ground, palms inward perpendicular to both sides of the body, arms straight, and lifted back to shoulder height.

2. Alternate your legs back and forth, focus on your front legs, bend your elbows outward with your palms, lift your upper arms to shoulder height, lift them upward, and then slowly put them to shoulder width from both sides, and repeat this action.

3. Stand with your legs alternately back and forth, put your body center of gravity on your front legs, hold the 1 dumbbell with both hands, bend your elbows and put the dumbbell behind your head, lift the dumbbell over your head with both hands, and then return to your head along the original path.

4. Stand with your legs back and forth alternately, focus on your front legs, lift your arms up to shoulder height, and then return to your chest along the original path.

5. Stand with your legs shoulder-width apart and knees bent, with your upper body at a 45-degree angle to the ground, your palms perpendicular to your sides, your elbows bent, and your arms lifted up together to straighten your back.

6. Palm down, arms up from the front of thigh, right arm bent backward, left arm kept straight and raised to shoulder height.