8kg Dumbbell

 

Action 1

 

Standing posture preparation

Bend your elbows and hold the dumbbells tightly against your ribs on both sides

Exhale, tighten your waist and abdomen core, and sink your shoulders

Bend your elbows and extend your arms outward and then straighten them forward

Then bend your elbows backward and return to the original position

Repeat the exercise 12-15 times as a set

 

Action 2

 

Maintain the preparation posture of the previous action

Bend your elbows and hold the dumbbells tightly on both sides of your body

Exhale, tighten your waist and abdomen core

Stretch your hands upward and then bend your elbows and fall

Then rotate your shoulders inward and make your forearms parallel to the ground

Repeat the exercise 12-15 times For one set

 

Action 3

 

Standing posture preparation

Hold the dumbbells tightly with both hands and raise them horizontally to both sides

Exhale, tighten the waist and abdomen core

Keep the left hand still, bend the right elbow close to the shoulder

Inhale, return to the original position

Repeat the exercise 12-15 times for one set

Change the left hand and continue to practice one set

 

Action 4

 

Maintain the preparation posture of the previous action

Exhale, tighten the waist and abdomen core

Flex the body at the hips to make the body half-bend forward

Keep the back straight

Then hold the dumbbells tightly with both hands and open them to both sides

Inhale, return to the original position, bend the elbows and pull back

Repeat the exercise 12-15 times for one set