Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
heart-lung
Jogging to warm up 10 minute