Exercise parts: shoulders and arms, so that the muscles of shoulders and arms are elastic.

Exercise times: 12 3 cycles.

When doing warm-up activities, you can't tilt the dumbbell to the shoulder direction, but let the dumbbell be shoulder width.

1. Open your hands shoulder width, and hold the dumbbells with both hands to make your arms └. 2. Inhale, straighten your arms, exhale, and slowly lower your hands. After proficiency, it is better to increase the number of movements than the weight of dumbbells.

Every action should be based on the principle of correctness, and don't lose the accuracy of the action for the sake of speed.

Correct movements are more important than times. If you cheat secretly (doing the opposite of the correct action), your biceps will be more developed. Be careful!

Dumbbell Exercise 2: Shaping the Back Arm Muscles

Exercise area: The back of the arms and shoulders makes the muscles behind the arms and shoulders elastic.

Exercise times: 15 3 cycles.

In the state of exercise, the lateral twist of the body is incorrect. 1. Spread your feet about twice as wide as your shoulders, point your toes to the right, gently hold your right knee with your right hand, hold the dumbbell with your left hand, bend your elbows so that your upper and lower arms are at 90 degrees, and lean forward.

2. Inhale, stretch the dumbbell backwards and upwards, exhale, and then return to the posture of 1 step. Skilled can increase the number of movements, which has an excellent effect on eliminating fat at the back of the arm.

Action points:

Remember to pay attention to the strength of the arm in this action. Many people can easily use the strength of their shoulders to achieve results!