Supine Dumbbell Raise (4 sets * 20 times)
Lie on your back on the yoga mat, bend your knees and open your legs to stand parallel to your shoulders.
The upper and lower legs are vertically about 90 degrees, hold dumbbells of appropriate weight with both hands above the shoulders, and bend your elbows and place them on both sides of the body.
After tightening the core, straighten your arms from elbows to shoulders, and stretch the arms holding dumbbells from the sides of the body to the square position of the shoulders, so that your arm triceps can work and contract.
Dumbbell Half Squat (4 sets * 20 times)
Stand upright, the distance between your feet is the same as your shoulder width, hold the dumbbells of this training weight with both hands, bend your elbows and hold the dumbbells to the same height as your shoulders.
Keep your back straight, and then look horizontally. After tightening the abdomen, bend your knees while the center of gravity of the body drops until your thighs are almost parallel to the ground.
Then you need to keep your back straight, and use your muscles to control your knees so that they do not go beyond your toes as much as possible, keep your upper back straight, and then return to the starting position.
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