Action 1: In situ dumbbell lunge
First, keep the lunge posture. Stay upright and stretch out one leg. The front leg is bent about 90 degrees, the rear leg is straight, and the whole sole is supported on the ground. Hold the dumbbell in both hands, let your arms be vertical to the ground naturally, and lean forward, about 45 degrees. Keep your back, hips and hind legs in a straight line, then bend your arm so that the big arm is parallel to the ground, pull up the dumbbell, then slowly put it down and return to its previous position.
Action 2: Dumbbell alternate hand bending
First of all, keep standing, with your legs separated by a certain distance and your legs straight. Keep your upper body straight, hold dumbbells in your hands, palms facing yourself, and arms straight at your sides. Then, bend one arm so that the forearm touches the big arm, then return the forearm to an upright position, bend the other arm upward, let the forearm touch the big arm, and alternate hands.
Action 3: Dumbbell shrug
This action is relatively simple, or keep standing upright, with legs separated by a certain distance, hands naturally vertical, holding two dumbbells, palms facing yourself. Then, at the same time, both arms shrug their shoulders upward, driving the dumbbell to move upward, and then slowly fall down, so that the dumbbell can be restored to its original position.
Action 4: Lift the dumbbell horizontally before alternation.
This action is still valid. Stand with your legs slightly apart and your legs straight. Keep your back straight and your abdomen tight. Put your hands naturally at your sides vertically, then hold two dumbbells and put them in front of your body. Palm facing the body. Then, lift one arm forward to make it parallel to the ground. Then return to the original position, lift the other arm forward and repeat the action.