1. Take a standing posture, with your hands drooping naturally, your feet shoulder-width apart, and prepare two dumbbells.

2. Hold the dumbbell with both hands. The palm of your hand can be down or forward, but you can't change direction halfway, then lift it horizontally from left to right to form a big font, and then slowly put down your hand.

3. It can be repeated 20 times

Efficacy: It can tighten the muscles inside the big arm and the small arm, move the shoulders, and have a good effect on the upper body lines.

Matters needing attention

When using dumbbells, you must pay attention to the following items:

The weight of dumbbells for girls should not exceed 65,438+00 kg. Most people use 8 kg. They can also use easy-to-hold and suitable mineral water bottles, or choose the weight according to their personal situation.

Dumbbells can be bought in general sporting goods stores, or you can consult professionals in the store and choose the dumbbell that suits you best.

In addition, when doing this action, you should not turn your wrist at will, so you must keep one direction, otherwise it will easily cause shoulder and hand injuries.