Action 1

< p>First of all, you must have two dumbbells. Choose a dumbbell with a weight that you can control. It means that it is not difficult to lift, but the weight is enough. How to do it specifically? Standing, hold a dumbbell in each hand, hold the dumbbell upright, that is, the two dumbbell plates are up and down. Bend your arms so that the forearm and upper arm form a 90-degree angle, and then twist the arm to drive the dumbbell and arm up. , try to straighten the entire arm, then lower it, and repeat the cross-over exercise with both hands about 12 times.

Note: The dumbbell still has weight after all. When it reaches the peak, remember to hold it firmly and not drop it. If you feel that your arms are sore, don't force it.

Action 2

Dumbbell rotation. Of course, if there are other suitable objects, this action is to wrap dumbbells or other objects (dumbbells are used below instead) around the head, so that the shoulders can be exercised from multiple angles. Specific action requirements: First, hold the dumbbell with both hands and place it at a distance from the chest. First, lift it directly in front of the head and then resume it. Next, wrap the dumbbell around the neck from one side. , remember to allow the shoulders to have a 360-degree rotation surface, so that the exercise will be effective! Do it on both sides, that is, one circle from the starting position on the left and one circle from the starting position on the right.

Action 3

Expand the chest with dumbbells. Still holding the two dumbbells, first stand, lower the arms holding the dumbbells naturally, and lift the dumbbells at the beginning of the movement until the two arms are bent parallel to the ground, then pull the dumbbells back to perform chest expansion exercises, pull them back When holding dumbbells, bend your arms, bring the dumbbells close to your chest, and then expand your chest, so that the shoulders can be well stimulated, and perform about 12 times.

Action 4

This action must be done later. It still requires a lot of shoulder and arm strength. Specific requirements: Hold the dumbbells with both hands, bend your arms, elbows forward, and lift your forearms as far as possibleAt a perpendicular angle to the upper arm, keep the upper arm straight, and the dumbbell is swinging in front of your eyes. Then, after lifting the dumbbell to the top, the descent becomes the same straight line as the shoulders, that is, the dumbbell becomes beside the ears, with both sides Turn your elbows to both sides and repeat this action 10-15 times to stimulate your shoulders!

Action 5

Snatch the dumbbell. Hold the dumbbell with both hands, bend the hand joints slightly, hold the dumbbell with the palms facing down, and then turn the palms upward when grabbing the dumbbells. Repeatedly changing positions in this way allows the arms to practice at multiple angles between transitions. This process The shoulders also have a stretching effect.