1, dumbbell bench press, lie on your back on the bench, put your feet flat on the ground, hold the dumbbell with both hands, keep the fist-eye posture, and push your arms up until they are straight, so that the center of gravity of the dumbbell is close to the shoulder joint, each group 10 times, and do 2 ~ 3 groups continuously.

2. Pull up your bent arm, lie on your back on the bench, with your head slightly exposed from the end of the bench, your feet removed from your shoulders, chest out and abdomen in, put the dumbbell vertically above your body, bend your elbow slowly, and slowly fall from your head until you reach the lowest point, and stay for 2 seconds. 1 group Repeat this action 10 times, and do 3 ~ 4 groups continuously.

3. Lift the dumbbell horizontally, hold the dumbbell with both hands, spread your arms to both sides to be parallel to the ground, and then repeat this action after reduction, 1 group 10 times, and do 3 ~ 4 groups at a time.

Dumbbells are open at elbows. Support one hand and the same leg on the bench to keep your body balanced. Grab the dumbbell with the other hand and lift it to the plane near the torso while inhaling. The upper arm and the lower arm are at 90 degrees, stay 1 sec, and slowly lower. 1 group is 12 times, and four groups are done continuously.

5. Anti-dumbbell, legs upright, upper body leaning forward, hands holding dumbbells upward, arms spread to both sides, lifting and lowering into a group on a horizontal plane, 1 group 12 times, and doing 4 groups continuously.

6. Shoulders of dumbbells should be retracted, and you should lean over and climb on the bench, holding the dumbbells with both hands, with arms and forearms at 90 degrees, and exerting force on your back to raise the position of 1 dumbbell and lift it down to 1 group, 1 group, and do 5 groups every day.

7. Half lift the dumbbell and put it on the stool. Hold the dumbbell in one hand and let it droop naturally. Shoulders and elbows cling to the inner side of the ipsilateral thigh, and the other hand holds the ipsilateral knee. The dumbbell bends upward, stays for 2 seconds after reaching the highest point, and slowly returns to its original position. 1 group 12 times, and do 4 groups continuously.

8. Dumbbell bend over, hold the dumbbell with one hand and keep the big arm still. The forearm is at 90 degrees to the big arm, and the other hand kneels on the yoga mat with the same leg, holding the dumbbell and bending upward for 2 seconds. 1 group, 10 times, 4 groups in a row.