Stand with knees slightly bent, feet apart at hip width, and hold a light dumbbell in each hand with palms facing each other. Lean forward so that your upper body is parallel to the ground. Tighten your abdomen, keep your back straight, and slowly raise both arms to shoulder height. Squeeze your shoulder blades together. Hold for a moment, return to the starting position, and repeat 10 to 15 times. Place your right hand and right knee on a bench, hold a medium-weight dumbbell in your left hand with palm facing up, and gently bend your elbow. Keep your left elbow at shoulder height, tighten your abdomen, and align your neck with your spine. Lower your arm back to the starting position, repeat 10 to 15 times, then switch to your right hand.
Step Three: Standing Fly Exercise
Step One: Band Fly Exercise (Editor: Deng Qi, Intern Editor: Lu Minyi)
Key Point: With just one band and a pair of dumbbells, these three daily exercises will help you achieve a delicate and beautiful back, perfect for showing off your strapless top this summer.
Attach an elastic band or tube to a doorknob, hold one end in each hand, sit down, and pull tight so that your arms are at shoulder height. Then gently bend your elbows and slowly pull the band backward until your elbows are at chest height, squeezing your shoulder blades together. Hold for a moment, return to the starting position, and repeat 12 to 15 times.
Step Two: Single Arm Curl Exercise
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