Bend your elbow with the bell, with your feet shoulder-width apart, and hold the dumbbell in front of your thighs with your fists facing outward. The upper body is upright, the shoulders are still, and the elbows are alternately bent for 20-60 times. During the exercise, don't flash back and forth at the waist, and the upper arm should be slightly attached to both sides of the chest.

Stand with your neck bent back, your feet shoulder-width apart, dumbbells in your hands, and your fists facing back. Bend the elbow alternately to the back of the neck for 20-60 times. When you bend your elbow behind your neck, your abdomen can't protrude forward.

Stand sideways around the ring, with your feet slightly wider than your shoulders, holding dumbbells outside your chest, palms slightly up, elbows slightly bent. Both arms are wound around the ring from inside to outside or from inside to inside for 20-60 times at the same time or alternately. The upper body must not rotate with it during practice.

Stand with your body bent back and forth, feet slightly wider than your shoulders, dumbbells in your hands, behind your neck and elbows slightly forward. Continue to do forward and backward bends for 20-60 times. When practicing, keep your legs straight. When bending, hold your chest out and slightly expand your abdomen.

Stand with your body bent sideways, feet shoulder width apart, dumbbells in your hands, put them on the outside of your thighs, fists forward, eyes forward. Do 40-70 turns alternately left and right. When bending to the left, raise your right arm and bend your elbow, and extend your left arm as far as possible to your left calf. When practicing, keep your legs straight and don't lean forward.

Squat down and stand with your feet shoulder width apart, holding dumbbells and putting them on your shoulders. Do squats and stand 30-60 times in a row. When squatting, the heel must not leave the ground, and the buttocks are close to the heel to complete the squat posture.

Raise your heels, stand with your feet together, hold dumbbells, put them on the outside of your thighs, and face your fists forward. Lift the heel continuously for 25-75 times. When practicing, the movements should be stretched, the heels should be high from the ground at the moment of sleeping, and the movement rhythm should be stable, so it is appropriate to carry out at a medium speed.

Standing around the ring, feet slightly wider than shoulders, holding dumbbells, placed on the outside of thighs, fists facing eyes. Continue to do the body ring 10- 15 times from left to right, and then do the body ring 10- 15 times in the opposite direction. When practicing, the legs are straight, the arms are straight, and the range of motion is gradually increased.

Lie on your back, expand your chest, bend your knees, lie on your back on a stool, hold a dumbbell in your hand, put it on your chest, and put your fist back. Continue to do straight arm chest expansion (or slight flexion) for 30-70 times. Take the pillow, shoulder and hip of the head as the fulcrum when practicing.

On the stomach, the partner presses the calf (or the calf can be pressed in the rib when practicing alone), holding the dumbbell and placing it behind the neck. Continue to do upper body abduction and then burn forward 10- 15 times. When practicing, you can use your bare hands first, and then carry the weight, and the number is from less to more. When the upper body is stretched, you should hold your head up and hold your chest out, and at the same time, your elbows should be slightly extended to make your chest stretch as far as possible.

Sit-ups Sit-ups, press your feet with your partner (you can press your feet in the ribs when practicing alone), hold dumbbells and put them on your collarbone. Do sit-ups continuously 15-30 times. Whenever the upper body sits up, try to lean forward, and when you lean back, you should carry a pad on your shoulder.

Lie on your back, lift your legs on your back, put your legs together and put dumbbells on your ankles. Do supine leg lifts 20-60 times in a row. You can also practice with heavy objects on your feet.

The second episode:

The first trick is to stand with dumbbell legs bent sideways and lunge, abdomen, left arm backward, make the upper arm as close as possible to the body, bend elbow joint and bend arm forward 12 ~ 16 times, and then repeat the same action with the right arm. Exercise area: you can subtract the fat and fat on the outside of your arm.

The second trick is to pull the dumbbell upright, stand, with your feet shoulder-width apart, tuck in your abdomen, hold the dumbbell in your left hand, put your right hand behind your neck, bend to the left, and repeat the same action in the opposite direction. Exercise area: It can help you tighten the muscles in your waist.

The third trick is to squat with your feet in tandem, lunge, touch the ground with your front feet, touch the ground with your back feet, pad your heels, and lift dumbbells vertically with your hands. Focus on the hind feet, squat down, the front and rear legs are 90 degrees, and the hind legs are perpendicular to the ground. Exercise area: It can make thighs slender and firm.