Main points of dumbbell recommendation in sitting position:

1. Sit in a chair with a backrest, take a dumbbell in each hand and put it on your knees. Lift the dumbbell with your thigh to help you lift the dumbbell to your shoulder. Turn your wrist so that your palms are forward and your elbows are outward. This is the starting position of the action.

2. Hold the dumbbell above your head and exhale at the same time. Until the arm is naturally straight.

3. Stay at the top for a while, feel the contraction of the shoulder, then slowly put the dumbbell back to the starting position and inhale at the same time.

Main points of barbell pushing in sitting position:

Choose an armchair, the whole back is completely in contact with the backrest, the elbows are naturally separated, and the barbell is held in both hands.

Sit with your back straight, grab the barbell with your forehand and put it on your chest. Inhale, push the barbell vertically upward, and exhale after the action is completed.

The lateral movement of dumbbells is the key point:

1. Stand with your feet open, shoulder width apart, naturally, tuck in your abdomen and hold out your chest, keep your back straight and keep your body stable. Hold dumbbells with your hands hanging at your sides, elbows slightly bent, fists and eyes forward.

2. Lift the bell to both sides at the same time until the upper arm is parallel to the ground, so as to keep the deltoid muscle in constant tension. Beyond this position, the weight of the dumbbell will no longer fall on the deltoid muscle; Then slowly fall back to the original position along the original path and repeat it.

Dumbbells move forward to make a point:

1. Hold a dumbbell in each hand and stand up straight. Hang the dumbbell on the front side of the thigh, the arm is naturally straight, and the palm is facing the thigh. This is the starting position of the action.

2. Bend your elbow slightly, slowly lift a dumbbell forward with the strength of your shoulders, and exhale. Don't shake your body or borrow money during lifting until your arms are parallel to the ground and your palms are down.

3. Stay at the top for a while, feel the muscle contraction of the shoulder, then slowly put the dumbbell back to the starting position, and repeat the above actions with the other hand.

4. Alternately do actions with both hands until the recommended number of times.

The essentials of dumbbell bending over birds:

Hold the bell to both sides until the upper arm is parallel to the back (or slightly beyond), stop for a while, and then put down the dumbbell to recover. Do it repeatedly.

Lift the elbow, that is, lift and stretch two elbows first; If you bend your elbow and wrist slightly when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. Shoulder control, shoulder strength control lifting. Swing your wrist, and with the movement of your shoulders and elbows, lift your wrist sideways. Shoulders, elbows and wrists should be stretched and contracted, straight and bent, and released and closed, which is dynamic and meaningful.

The main points of abdominal tummy tuck:

1. Lie flat on the ground.

Bend your knees.

3. Cross your hands on your chest.

4. Lift your shoulders with the strength of your abdominal muscles.

The essentials of reverse belly roll:

1. Lift the pelvis and "roll" toward the chest. The purple circle on the person on the right is your pelvis. You should control the rotation in the direction of the arrow (pelvis backward), that is, push your navel as close as possible to your chest.

The squeeze between your legs and your upper body is almost continuous. It is the blue corner in the picture.

The essentials of turning and abdomen:

Lie flat on the mat, legs straight, elbows bent, hands and half-lying fists placed on ears respectively, then inhale deeply to make the abdomen roll up to the highest point, then try to touch the knee of the other leg with one elbow joint, while the other leg of both legs is straight off the ground, then the abdomen is always in a tight state, and swing the body to make the other elbow joint touch the other knee. At this time, you will start to restore the knee of the other leg to a straight state, but keep it away.