Action 1: spread one arm into a wing shape.
What you need: a pair of dumbbells weighing 5-8 pounds and a yoga mat.
Fat burning target: shoulder and back muscles.
Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand.
Step forward with your left foot, put your right foot straight behind, and put your left hand on your thigh.
Raise your right hand horizontally from your hips to your shoulders until your arms are parallel to your shoulders and your elbows bend slightly downward.
Do 12 times in a row, and then change direction.
Action 2: Exercise biceps.
Fat burning target: biceps
Stand with your feet about shoulder width apart, with your knees slightly bent and a dumbbell in each hand. Keep your arms close to your sides and palms up.
Bend your arm, lift the dumbbell to your waist, then put it down and repeat seven times.
After seven times, bend your arm, lift the dumbbell from waist to shoulder, then put it down and repeat seven times.
Action 3: Pull the triceps back and forth.
Fat burning target: triceps
Stand with your feet about shoulder width apart, with your knees slightly bent and a dumbbell in each hand. Keep your arms close to your sides and palms up. Lift your arms from your waist to your back until they are parallel to the floor and your back is straight.
Bend your elbow 90 degrees, then straighten it back. Repeat 12 times.
Action 4: Stretch your arms back.
Fat burning target: shoulder and back
Stand with your feet shoulder width apart, holding a dumbbell in each hand, arms close to your sides, palms up.
Open your arms to your sides until you are shoulder-high and keep your elbows slightly bent. Repeat 12 times.
Action 5: lunge bending exercise
Fat burning targets: biceps, gluteus maximus, thighs
Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. The palm of your right hand is up, and your left hand is close to your side.
Step forward with your left leg, bend your knees 90 degrees, bend your right arm, and lift the dumbbell to shoulder height.
Return to the initial action and repeat six times on the other side.
Action 6: Bend your knees and triceps exercises.
Fat burning site: triceps muscle
Put your limbs on the mat and hold the dumbbell in your right hand.
The left leg is straight and hip-level.
Bend your right elbow 90 degrees, palm up, then straighten your arm, cling to your body 90 degrees, and then straighten it. Repeat several times, and keep your left leg straight. Repeat 12 times. Then continue to practice in another direction.
Action 7: Side exercises
Fat burning parts: shoulder, gluteus maximus and lateral thigh muscles.
Stand with your feet apart, about the same width as your crotch, your knees slightly bent, and each hand holds a dumbbell. Palm inward, arms close to your sides.
Spread your arms to your sides until you are shoulder height, and then recover. Repeat six times on each side.
Action 8: Squat exercises and weight conversion.
Fat burning parts: biceps, triceps and thighs.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your arms close to your sides and palms inward.
Squat down, keep your knees at about 90 degrees, and lift the dumbbell to chest height. Then put down your arms, stand on tiptoe, just like at the beginning, and then recover. Count twice, and then repeat 12 times.
Action 9: Balance Triceps Exercise
Fat burning parts: triceps and gluteus maximus.
Stand with your feet apart, about the same width as your crotch, knees slightly bent, dumbbells in both hands, palms inward.
Straighten your left leg back to hip height, lean forward and be in line with your leg. Parallel to the ground.
Keep your left arm close to your left body, bend your right elbow 90 degrees, straighten back, repeat 12 times, and then continue to practice in another direction.