[Hanging bell-holding wrist flexion and extension] mainly exercises the forearms.
1. Stand with your feet shoulder-width apart, your body in a posture with your chest raised, your abdomen tight, and your waist tight. Hold a dumbbell or an easy-to-hold instrument of the same weight in each hand, with your arms straight and hanging at your side. , relax your forearm muscles as much as possible, and hold the dumbbells loosely with both hands.
2. Perform wrist flexion with both hands at the same time or alternately to bend the wrist joint to the maximum. Pause for 3 to 4 seconds to allow the forearm muscles to reach a state of extreme contraction. Repeat
