1. Target position: behind the upper arm.

Action: Sit or stand. Legs apart, torso straight, right hand holding dumbbell straight up, higher than the palm forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

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Dumbbell exercise method: bend your back and pull your arms up.

2. Target parts: lower chest and back.

Action: Lie on your back on a flat stool or beside the bed of a hard bed, with your upper scapula and head suspended, your upper body supported by your middle back, and your legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.

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Dumbbell exercise: Dumbbell rowing upright.

3. Target position: shoulder

Action: Stand upright, with your legs width apart from your hips, keep your torso straight, and hold a dumbbell in each hand. The dumbbell is hung on the front side of your thigh and your palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

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Dumbbell exercise method: Dumbbell bending alternately.

4. Target position: front of upper arm

Action: You can sit in a standing position with your feet together on the ground, keep your torso straight, and hang a dumbbell on each side of your body with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.

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Dumbbell exercise method: Dumbbell supports bending

5. Target muscle: biceps brachii

Action: Sitting posture, legs apart, feet on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, and body slightly leaning forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.

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Dumbbell exercise method: dumbbell press shoulder.

6. Target parts: Shoulder and upper chest dumbbell fitness.

Action: You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

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Dumbbell exercise method: dumbbell single arm flexion and extension.

7. Target position: the back of the upper arm

Action: Bend over, put your left hand on the stool surface or the edge of a hard bed, kneel on the stool surface with your left knee, slightly bend your right leg to support your body, keep your upper body parallel to the ground, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally let your forearm droop. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

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Dumbbell exercise method: Dumbbell squat

8. Target position: thigh

Action: Stand up straight, with your feet hip-width apart, chest out and abdomen in, and look forward. Take a dumbbell in each hand and hang it on your sides, palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.