Need to prepare tools, a pair of 4 kg dumbbells.
Action 1: Bend your knees and lift the suitcase.
Stand with your feet shoulder-width apart and two 4 kg dumbbells (or 8 to 10 kg) supported by your sides (as shown in Figure A). Tighten the abdominal muscles, relax the knees, slowly bend and lower the dumbbell until the dumbbell reaches the middle of the calf and the back remains straight and parallel to the floor (Figure B). Quickly restore the starting position of standing posture with the strength of heel and abdominal muscles, and tighten the hips when standing up. Repeat 10 times.
Action 2: Bend your knees and hold the dumbbell high.
Bend your right knee and kneel with your left leg back 90 degrees, but don't touch the ground. Hold the dumbbell on her right hand and bend her left elbow (as shown in Figure A). Keep your balance, tighten your gluteus muscles, and lift the dumbbell vertically with your left hand (as shown in Figure B) until your arm is completely straight. Use the strength of the back and shoulders to slowly lower the dumbbell and return to the initial position. Hold the dumbbell in your right hand and step back with your right leg. Repeat this action. Repeat with both hands 10 times.
Action points: stick it to your ear when your arm is completely straight.
Action 3: Dumbbell squat.
Stand with your right foot in front of your left foot, and hold the dumbbell in your chest with both hands so that the dumbbell is vertical (as shown in Figure A). Tighten the abdominal muscles to maintain balance, and the left knee and the right knee are bent at a 90-degree angle (Figure B). Return to the starting position, repeat 10 times, then change the left foot in front and the right foot in the back, and repeat 10 times.
Action 4: The upper body leans forward to lift the dumbbell.
Stand with your feet shoulder width apart, knees slightly bent, hips slightly tilted back, and two dumbbells hanging on both sides of your knees (as shown in Figure A). Quickly lift the dumbbell to your chest, pay attention to the elbows as close as possible to your sides, and squeeze the scapula at the same time (Figure B). Slowly lower the dumbbell to the initial position. Repeat 10 times.
Action point: Your head must be in a straight line with your spine.
When exercising, please combine your endurance and do what you can.