1. Raise the dumbbell with both hands, spread your feet with your shoulders, and straighten your hands flush with your shoulders. During the period, hold the dumbbell in your hand, pay special attention to chest, stretch your waist, don't fall behind, don't exert yourself on your shoulders, and keep your neck stretched.

2. Slowly touch the dumbbell in your right hand to your left foot and tilt it to the left. In the meantime, keep your knees stretched and touch wherever you can. Don't force yourself. The raised arm should also be consciously extended.

3. Go back to the front, touch the dumbbell held by your left hand with your right foot, and lean to the right. This action is repeated 15 times.

4. Hold a dumbbell of 1-2kg in both hands. Spread your feet slightly, chest out and abdomen in, and adjust your posture.

5. Stretch your hands forward and withdraw your right foot rapidly, which makes your left knee at 90 degrees. During this period, your shoulders and ears are far apart, so don't exert any force on your shoulders.

6. Stretch your right knee, touch your arm and return to position (2). This action is repeated 30 times, and so is the left side.

7. Hold 0.5~ 1 kg dumbbell in both hands. Feet apart, shoulder width apart, hands stretched forward. During this period, you should realize that your shoulders are far away from your ears, and don't press hard on your shoulders.

8. Bend your knees to the middle of your waist. Just like sitting in a chair, if your knees are too far from your toes, you should pay attention to the burden on your knees. Also, don't stick your ass back, realize that your abdomen is close to your waist.

9. Put your arms flat on your right side. At the same time, pay attention to your arm reaching back to the right. Pay attention to the lower body and try not to move.

10. Slowly turn back to the front and stretch your arms to the left. The same action goes back and forth 30 times left and right. In the meantime, be careful not to cause a reaction. Breathe right 1, breathe front 1, breathe left 1, and take 1 action slowly.

Matters needing attention

How do you feel? Do you exercise your muscles when you feel light load? The key point of weight-bearing exercise is not to wave heavy objects, not to cause reactions, to exercise slowly and realize that your muscles have increased after exercise. Check in the mirror every day and enjoy the changes that have taken place in your body!