Extend both arms horizontally to the side until the weight height is the same as the shoulder, hold for 3 seconds, and then slowly return the arms to the starting position.

Bicep stretch

Action One

Sit on a square stool with your back straight, your feet together and flat on the ground, and hold two dumbbells in each hand with your palms facing each other. Keep your shoulders relaxed.

Action Two

Bend both elbows, lift the dumbbells to the front of the shoulders, turn the palms of the hands to face the chest, clasp the upper arms tightly to the sides of the body without moving, and maintain the position for 3 seconds, then return to the starting position of the exercise.'Tendency.

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"Bicep Curls Exercise": Strengthens the biceps, legs, and hips.

Stand with your legs wide apart, with your hands bearing weight on both sides of your body, with the palms facing inward. Lower your body into a squat, bend your arms to shoulder height, and rotate your wrists to face the chest. Maintain the squat position and repeat the bending arm movement. Repeat the entire set of movements 10 times.

【'"Triceps and Abdominal Stretch Exercise": To exercise the triceps and abdomen.

Lie on your back, with your hands holding a weight. Bend your left leg at the knee, raising the knee to the hip, while keeping your right leg straight and slightly off the ground. Raise your right arm straight up with the palm facing left; bend your left arm with the palm toward your ear, and lift the elbow up. After completing the movement, switch to the other arm and leg for practice. Repeat the entire set of movements 10 times.

Arrow Step Squat with Bicep Exercise: Works on Biceps, Legs, and Hips

Stand with both hands carrying a weight, palms inward, and feet apart as wide as the hips. Step back with your right leg, lift the heel, and squat down, maintaining the position. Bend the elbows, bring the forearms close to the upper arms, and keep the elbow joints by the sides of the body. Reset the forearms. Repeat the entire movement 5 times. Switch legs and repeat 5 times.

【Reverse Push-up Exercise】: Works the Triceps and Abdominals

Lie down with your legs bent at a 90-degree angle, with your shins parallel to the ground. Extend your hands with weight, with your fists facing towards your feet. Bend your elbows and rotate your wrists to face each other, bringing your fists to your ears. Reset your arms and legs. Repeat the entire set of movements 10 times.

"Moth" movement practice: exercises for the triceps, shoulders, back, and hips.

Lie face down with your hands by your sides, holding a dumbbell with your palms facing the ground. Exhale, and simultaneously lift your head, arms, and legs off the ground by about 8 centimeters, clenching your shoulders. Keep your neck in a neutral position (neither drooping nor arching). Return to the starting position. Repeat the entire sequence 10 times.