1, legs open and shoulder are the same as wide, stand straight body, hands holding a chrome dumbbell vinyl dumbbell .pvc dumbbell
respectively, put both hands vertical sides, hold your head high, tighten up the abdomen.
2, knees slightly bent, upper body and your hands slightly forward, hips to keep tightening state, arms straight down straight, breathe in belly in.
3, waist force downward to hip height, vertical straight downward, both hands above the waist and hard to up lift head, eyes looking straight ahead.
4 keep straight downward, both hands, upper body brought up slowly, the waist slightly forward, tighten the hips.
5, the body slowly stood straight, hands down slowly unbend to your side position, to restore the original position.