1, put the dumbbells at your sides with your feet slightly wider than your shoulders.

2. If you don't understand your left foot, turn your right foot, turn your body 90 to the left, hold the dumbbell in your right hand and lift it to the front of your chin.

3. Then change your right hand and quickly alternate left and right.

Second: Russian distortion

1, put your hands straight on your chest and hold a dumbbell each. Feet apart, slightly wider than shoulders.

2. Turn your body quickly at your sides and keep your back straight.

Three: Gravity uplift

1, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and lay your feet flat.

2. Lift your shoulders forward off the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

Four: push on your back

1, lie on your back on the mat and put a dumbbell on each side of your chest. Bend your knees and put your feet flat.

2. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.

Five: gravity pull-ups

1, lie on your back on the mat, palms down at your sides, legs straight, and a dumbbell between your feet.

2. Lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.