First, one-arm chest push

1. Grab a small dumbbell in your right hand and lie on your back on the Swiss ball. Lift your hips and keep your body in a straight line. Put the dumbbell in the chest position, and the right scapula should also be down.

2. Press the dumbbell vertically, lift it up and then put it down. The body can't move except the arm, and repeat the same action on the other side.

Number of groups: 4

Times: 8 times

Second, Y-lift.

1.？ Stand with your feet apart and hip width apart, hold two dumbbells in front of your thighs with both hands, and bend your knees slightly.

2. Control your body balance, push your arm down over your head in a Y shape, and slowly return to the starting position in a controlled way.

Number of groups: 4

Times: 20

Third, the offline type.

1. Grasp a pair of dumbbells with both hands, and lift them with straight arms. The arm is perpendicular to the ground as far as possible, and the distance between the feet is slightly larger than that of hip breadth.

2. Raise your left elbow as close to your chest as possible without moving your hips. Then slowly put the dumbbell back to the starting position, and repeat the same action on the other side to complete an action.

Number of groups: 4

Times: 8 times

Fourth, rear side lifting

1. Stand with your feet width apart from your hips, hold two dumbbells with both hands and palms forward. Bend your knees and move your legs back so that your upper body is as parallel as possible to the ground.

2. On the premise of not moving the upper body, lift your arms to both sides and return to the shoulder position. Hold the posture for a while and slowly return to the starting position.

Number of groups: 4

Times: 20