Main force areas:
①Pectoralis major
②Triceps
③Anterior deltoid
Action details:
①Lie on your back on the yoga mat, tighten your core, straighten your chest and sink your shoulders.
②From the side, your forearms are perpendicular to the ground throughout the entire process.
③When falling, your elbows are retracted inwards, so that the angle between the upper arm and the body at the lowest point is about 60 degrees.
④At the highest point, the arms are perpendicular to the ground as a whole, and the elbows should be slightly bent.
⑤Inhale and fall, exhale and push up.
Main force areas:
①Anterior thigh muscles (quadriceps)
②Buttocks muscles
③Waist and back muscles
Action details:
①Hold the dumbbells with both hands in front of your chest.
②The distance between your feet is the same as or slightly wider than your shoulders.
③The legs are turned outward 30 degrees as a whole.
④Open your knees, place your knees towards your second and third toes, bend your hips and knees, straighten your back, and squat down.
⑤Inhale down, exhale up.
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