Dumbbell 40lb

 

Shoulder warm-up

 

Before practicing the exercise, warm up your shoulders by fully rotating them, and make circles with both hands 30 times alternately.

 

Action 1

 

Force details:

△Standing position, legs spread as wide as shoulders

△Hold the dumbbells tightly with both hands and place them on both sides of the thighs

△Exhale, tighten the waist and abdomen

△Imagine that your shoulders are going up to touch your ears

△Do not move other parts of the body

△When inhaling, return to the fall

△Circle practice 12-15 times as a set

 

Action 2

 

Force details:

△Standing position, hold the dumbbells tightly with both hands at elbows

△Exhale, tighten the waist and abdomen

△Shoulder force drives both hands to bend elbows and raise upwards

△Inhale, return to the original position

△Circle practice 12-15 times as a set

 

Action 3

 

Force details:

△Standing position, hold the dumbbells tightly with both hands and place them on both sides of the thighs

△Exhale, tighten the waist and abdomen

△Shoulder abduction force, raise both hands horizontally to both sides

△Inhale, return, cycle practice 12-15 times as a set