Tip: Have you just lost weight? Why is your skin lacking elasticity? Do you want your body lines to be more beautiful? Then this plan is for you.
Utensils: A pair of 3-pound dumbbells
1. Draw a circle on the arm
Targets: shoulders, back, triceps and biceps
Stand with your feet shoulder-width apart and arms straight at shoulder height on either side of your body.
Relax your shoulders and droop, first do 20 backward circular motions with a small range of motion.
Change the direction and do another 20 forward circular motions.
2. Shoulder pressure
Target: shoulders and triceps
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Bend your arms and raise your hands toward your shoulders, palms Toward downward.
Lift the dumbbell vertically above your head, relax your shoulders, and then lower the dumbbell back to your shoulders.
Do it 20 times.
3. Push back the triceps
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Raise your arms 25 cm back so that they are in line with your back into vertical. Place your arms back at your sides.
Do it 20 times.
4. Semicircle loop
Targets: shoulders, triceps and biceps
Stand with your feet shoulder-width apart. Open your arms to your sides at shoulder height, fingers together, palms facing down.
Rotate your thumb so that your palm faces upward.
Rotate your thumb so that your palm returns to the downward position.
Keeping your arms raised, do 30 times.
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5. High V posture
Target: shoulders and triceps
Stand with your feet shoulder-width apart. Holding a dumbbell in each hand, extend your arms upward over your head to form a V-shaped position. Palms facing both sides of the body.
Slowly bend your elbows toward your hips, palms facing your body.
Return to the previous "V" posture.
Do it 20 times.
6. Side raise
Target: triceps
Stand with your feet hip-width apart. Hold a dumbbell in each hand, with your left elbow bent and your palm facing the direction of your shoulder.
Stretch your arms to the side, in line with your shoulders High, rotate your arms so that your palms are facing back. , SimSun, sans-serif; word-wrap: break-word; white-space: normal; orphans: 2; letter-spacing: normal; color: rgb(68,68,68); word-spacing: 0px; -webkit -text-size-adjust: auto; -webkit-text-stroke-width: 0px" />
Lift your arms upward about 6 cm.
Return to the initial posture.
Do 20 reps, switch arms, and do 20 more reps.
7. Touch the back
Targets: Back, shoulders and triceps
Stand with your feet shoulder-width apart. Stretch your arms outwards and hold a dumbbell in each hand.
Move the arm back about 30 cm, which is diagonal to the shoulder.
Bend your left elbow, touch your back with the dumbbell, and return to the original position
Do it 30 times.
8. Curved top of head
Targets: shoulders, triceps, and abs
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Bend your right elbow close to your hip. Starting from the waist, swing your body to the left.
Stretch the right arm overhead, then to the left, with the shoulders drooping.
Lower your elbows toward your hips.
Do 25 times on each side.
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Targets: shoulders, triceps and biceps
Stand with your feet open, hip-width apart. Stretch your arms to both sides, reaching shoulder height, holding a dumbbell in each hand.
Lift your left shoulder so that it reaches Ear height, then lower your arms
Change sides and repeat.
Keep your arms raised and do 30 times on each side.