tiny
Warrior no.1 style
Target parts: back, triceps, shoulders, main parts, buttocks and thighs.
Hold a dumbbell in each hand, with your arms hanging to your side, palms facing each other, your left leg spread backward, your toes pointing outward at a 45-degree angle, and the outside of your sole pressing against the ground (note that your hips are facing forward). Bend your right knee.
90 degrees into a warrior posture, then the upper body leans forward to keep the abdomen tight. Exhale, at the same time, bend your elbow to lift the dumbbell to your hips, and at the same time, squeeze your shoulder blades backwards. Exhale and lose weight. Repeat 8- 10 times, and then recover.
Return to the standing position, change direction and repeat the action.
Squat
Target parts: buttocks, thighs and abdomen.
Hold a dumbbell in each hand, stand with your legs together, put your arms at your sides and sink your shoulders. Close your eyes and take three deep breaths. Then open your eyes and tighten your abdomen. Inhale, bend your knees, push your hips back and imagine sitting in a chair. Exhale, tighten thigh and hip muscles, and then push back to the standing position. Repeat 20 times.
Step down and hold the bell.
Target parts: upper shoulder, back, arms, inner thighs and buttocks.
Legs apart about one and a half shoulder width, toes everted 45 degrees. Sit your hips down and form a preparatory posture similar to that of a sumo wrestler. Be careful not to bend your knees beyond your ankles. In front of you, each hand holds a dumbbell.
Hang down, palms back. Inhale, straighten your legs, bend your elbows at the same time, and lift your weight to shoulder height. Exhale, lower your arms and return to the semi-squat position. Repeat 12- 15 times, then put your hands down and stand up.
Simple eagle
Target parts: chest, middle back, waist and abdomen, inner and outer thighs, buttocks, buttocks.
Hold a dumbbell in each hand, hold your left leg around your right leg from the front, touch the outside of your right foot with your left foot (if possible, put your left foot behind your right calf), and squat down to prepare for the eagle action. Inhale and raise your arms to your shoulders.
Arm, then bend your elbow up 90 degrees. Keep the thighs squeezing each other and the abdomen tightening inward when doing the action. Exhale to tighten the chest muscles and put your arms together on your chest. Then inhale, contract your shoulder blades and open your arms.
Repeat 8- 10 times, then return to the standing position and exchange legs to repeat the action.
Step down and hold the bell.
Target parts: upper shoulder, back, arms, inner thighs and buttocks.
Legs apart about one and a half shoulder width, toes everted 45 degrees. Sit your hips down and form a preparatory posture similar to that of a sumo wrestler. Be careful not to bend your knees beyond your ankles. In front of you, each hand holds a dumbbell.
Hang down, palms back. Inhale, straighten your legs, bend your elbows at the same time, and lift your weight to shoulder height. Exhale, lower your arms and return to the semi-squat position. Repeat 12- 15 times, then put your hands down and stand up.
Simple eagle
Target parts: chest, middle back, waist and abdomen, inner and outer thighs, buttocks, buttocks.
Hold a dumbbell in each hand, hold your left leg around your right leg from the front, touch the outside of your right foot with your left foot (if possible, put your left foot behind your right calf), and squat down to prepare for the eagle action. Inhale and raise your arms to your shoulders.
Arm, then bend your elbow up 90 degrees. Keep the thighs squeezing each other and the abdomen tightening inward when doing the action. Exhale to tighten the chest muscles and put your arms together on your chest. Then inhale, contract your shoulder blades and open your arms.
Repeat 8- 10 times, then return to the standing position and exchange legs to repeat the action.