Action 1
Hold the dumbbells with both hands outward, palms facing up
Naturally hang down on both sides of the body, back straight, look forward
Exhale, slowly bend the dumbbells to the height of the shoulders with both hands at the same time
Stay for 1-2 seconds, feel the contraction of the biceps
Inhale, slowly return to the starting position, do 36 seconds
Action 2
Hold the dumbbells with both hands palms facing inward, naturally hang down on the sides of the body
Keep the core tight, back straight, look forward
Exhale, lift the dumbbells to the face with both hands alternately
Bring the upper arm and forearm as close as possible, squeeze the biceps
Inhale, return to the starting position, do 36 seconds
Action 3
Based on action 2, change one hand to Lift the dumbbells with both hands
Exhale when you lift them, inhale when you lower them, mainly to exercise the triceps
Action 4
Hold the dumbbells with your palms facing up, straighten your back, and look forward
Exhale, lift the dumbbells with both hands to the height of your chest
Pause for 1-2 seconds, and feel the contraction of the biceps
Inhale, change your palms from facing up to holding the dumbbells downwards and return to the starting position
Feel the contraction of the brachioradialis, and do it for 36 seconds
Action 5
Hold a dumbbell in each hand, with your arms hanging naturally at the sides of your body, with your palms facing each other
Bend one arm first, exhale, bend the dumbbell upwards, and rotate your forearm outward
Until the dumbbell is close to the shoulder height, hold for 1-2 seconds, and feel the squeeze of the muscles
Inhale, control the dumbbell to slowly lower, repeat with the other arm, and do it for 36 seconds
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