Welcome to choose dumbbell+full-body training tailored for you.

& lt 1 & gt； dumbbell

Use dumbbells first, and do this every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it at the fingertips, hold the forearm still and then hold it tightly, lift the dumbbell to the wrist, slide it to the fingertips, hold it tightly, and so on.

The detailed answer to the specific part is as follows:

1, dumbbell bending, biceps training

2, dumbbell flexion and extension, training triceps

3, dumbbell forehand backhand wrist flip, training forearm muscles.

4, dumbbell lift+standing bird, training shoulder deltoid.

There are many maps on the internet for specific actions. The words are not clear! Practice a part every day, at least 8 groups every day, and each group is 8- 10 exhausted. Breathing patterns of anaerobic exercise. Circulate for 4 days, and then take a day off to ensure adequate sleep and complete muscle recovery.

& lt2 & gt

Whole body training

1, make the bed: What action did you use to make the bed before? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.

Time: 1 min (30 times, take a deep breath during the action.

Efficacy points: shoulders and upper arms.

2. Lie on your side:

Stand on the side of the bed (20 cm away from the bed), cross your left and right feet, lie on your side with your hip joint as the axis, and stretch your arms as far as possible. The left and right sides are interchangeable.

Time: 1 min

Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.

3. Push the bed:

Make sure you can't push the bed before you push it. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.

Time: 1 min

(The "push-bed" type can be used for intensive exercises alone, 20 to 30 times in each group, and repeated for 2 to 3 groups to create a perfect lower body line.

Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.

4. Lie flat: Lie flat on the bed with your upper body lying flat, your hips outside the edge of the bed, your legs lifted horizontally, your feet pressed against the wall (or placed on a support such as a chair, the height is the same as the bed), exhale, straighten your legs, press your abdominal muscles hard, tighten your hips, and breathe in to relax.

Time: 1 min

Efficacy: Tighten thighs, buttocks and abdomen.