1. Stand in front of the chair, turn your big toe out slowly, stretch your arms forward, keep your back straight, bend your hips and sit down slowly, then straighten your back and return to the starting position. In order to increase strength, the body can almost drop to a sitting position, then pause and stand up again.

2. Stand up and press, hold the dumbbell with both hands until the shoulders are parallel to the floor, palms are forward, arms are raised above the head, and then lower to the starting position.

3. Bend forward, so that your arms hang down at your sides, palms inward, take a dumbbell in each hand, contract your abdominal muscles, slowly stretch your waist forward, straighten your waist, straighten the two dumbbells as much as possible, and put them down to the starting position after a pause.

4. Gently put your finger on the solid chair back, raise your heel as high as possible for three seconds, and then put it down to the starting position.

5. The upper arm faces the sides of the body, holding a dumbbell in each hand, and the arm is slightly bent. When the upper arm is lifted outward to the shoulder, put down your arms at the end of the lift.

6. Put your arms on your sides, hold a dumbbell in each hand, and gently lean your elbows on your sides. Move the dumbbell to the shoulder in a steady motion, then put down your arm and turn your forearm to the starting position.