1. เริ่มต้นจากยืนตัวตรง โดยจับดัมเบ

1. starting from the stand straight by holding Dumbells in both hands, stand straight. Split toe apart your Dumbells above trunk by trunk panels are not too close.2. hold Dumbells by hand facing forward3. pull up the Dumbells slowly lifted up as high as possible.4. muscle in front of the arm and gradually reduce the Dumbells slowly down until it returns to the default port.5. repeat with 12-15 times per set and all 3-4 g:H9.

1. Start by standing up straight. By holding a dumbbell in both hands and stand up straight. Separate feet apart Hold dumbbells at your sides without too close to the body
2. Hold dumbbells with palms facing forward
3. Pull the dumbbell up slowly. By lifting up the top
four. Flexed arm muscles And slowly lower the dumbbell slowly. Return to the starting position
5. Reproduced by 12-15 times per set and do 3-4 g: H9.

1. Starting from the stand up straight. The weights in both hands, stand up straight, feet apart. Hold a dumbbell side torso without close on the torso too
2.? Hold a dumbbell in the palm of the hand facing to the front
3. Pull dumbbell up slowly, by picking up to the highest
.4. Muscle contraction front arms, and gradually lower the dumbbell slowly down to return to starting position
5. Repeat by 12-15 times per set, and do all 3-4 g: H9
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