One-arm dumbbell swing with raising the heel< /p> Function: It can focus on training the front deltoid muscles. Improve the body's overall force-generating ability, especially the force transmission ability from the calves, thighs, buttocks to the waist and abdomen. It can improve the proprioceptive ability of the body's muscles and nerves, and also has an auxiliary training effect on jumping ability. Applicable people: All trainers Frequency: 3 sets, 15 times per arm per set, rest between sets 90 seconds Heel raise single-arm dumbbell front raise Action : Hold a heavy dumbbell in your right hand between your legs, keep your body upright or lean forward slightly. Squat your body slightly, just like preparing for a jump. Extend your hips and knees with explosive force to return to an upright position, and at the same time use your waist and leg strength to complete the dumbbell front raise. Return the dumbbells to the starting position and immediately complete the second movement. Complete the prescribed number of times and switch to the other hand. 
