Action position: shoulder
Sit in the third part of the chair, then put your hands on the edge of the chair, put your fingers forward, straighten your legs and stand on tiptoe. Support yourself with your arms and leave the bench. Bend your elbow and press down until your upper arm is almost flat on the ground, keep your hips perpendicular to your shoulders, and then put your hands back to let your body recover. Repeat twelve times.
Second, the triangle support push-up posture
Action parts: shoulders, chest and buttocks.
To prepare for sit-ups, move your hand inward so that your thumb and forefinger form a triangle. Then do a complete sit-up. The first time may not be standard, so bend your knees slightly and repeat it twelve times.
Third, the classic lifting posture.
Action parts: hips and back.
Stand with your feet in tandem, with your left foot off the ground with your right heel in front, your arms on your sides, then hold a dumbbell in each hand, bend your hands to your chest, then bend your left knee and lean forward slightly. Keep this posture, straighten your arms backwards after the case, and recover after staying for one minute. Repeat twelve times, changing legs six times in the middle.
Fourth, the arch bridge posture
Action parts: chest, shoulders and buttocks.
Lie down with your face up, then bend your knees, hold a dumbbell in each hand, lift your hips to keep your shoulders in a straight line, and at the same time push the dumbbell with your arms above your chest, with your arms at your sides, so as not to land. Push your arms again, and finish the last action once after your hips touch the ground. Repeat 12 times.
Five, windmill posture
Action parts: shoulders, upper back and buttocks.
Stand with your legs apart naturally, which is larger than the width of your crotch, then open your left toe outward, hold the dumbbell with your right hand, relax your left knee, tilt down with your hips as the axis, touch your toes with your left hand, and lift your right arm at the same time, keep this posture, and look up at the dumbbell with your right hand and repeat the action until you are tired.