Dumbbell Front Raise
双脚略微分开站立，双手握住哑铃，
Stand with your feet slightly apart and hold the dumbbell in your hands.
双臂伸直在身体前方举起哑铃，
Raise dumbbells in front of you with arms outstretched.
当手臂和肩膀平齐时保持1秒放下，循环此动作，
When the arm is level with the shoulder, hold it for 1 second, then put it down, and cycle this action.
每组10次，每训练日3组。
10 times per group, 3 groups per training day
半年后，女神再次失恋，这次她又想靠你肩膀上哭一会，
Half a year later, the goddess is lovelorn again. This time, she wants to cry on your shoulder.
但是被女朋友看到了，狠狠的给了你一耳光："渣男！！" But was seen by the girlfriend, mercilessly gave you a slap: "love rat male!!"
啊~~！！我太难了！！！
I am too difficult!
无论女神是否失恋，我们先把雄大的肩膀准备好吧！！
Whether the goddess is lovelorn or not, let's get the big shoulders ready first!!
收藏一下练起来，转发给你想让TA练的朋友吧。
Collect it and practice it. Forward it to the friends you want He to practice.
关注我，更多健身干货分享。
Pay attention to me and share more fitness knowledge.
