STEP1：
screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=''hand''; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" onclick="function anonymous(){function anonymous(){if(!this.resized) {return true;} else {window.open(''http://comic.xaonline.com/msg/EditorUPloadFile/20064249018734.jpg'');}}}" alt="哑铃操" hspace="0" src="http://www.shanghaimm.cn/d/file/meiti/yunti/2006-04-25/8882b1e30c55c34dc005b182cdc810b4.jpg" onload="function anonymous(){function anonymous(){if(this.width>screen.width*0.4) {this.resized=true; this.width=screen.width*0.4; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" border="0" />
如图，手持哑铃双臂自然下垂帮助身体保持平衡。单腿后伸，注意支撑腿膝关节同样微屈。
STEP2：
screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=''hand''; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" onclick="function anonymous(){function anonymous(){if(!this.resized) {return true;} else {window.open(''http://comic.xaonline.com/msg/EditorUPloadFile/20064249018580.jpg'');}}}" alt="哑铃操" hspace="0" src="http://www.shanghaimm.cn/d/file/meiti/yunti/2006-04-25/517c40a6dd62499002bb0c490c0036e2.jpg" onload="function anonymous(){function anonymous(){if(this.width>screen.width*0.4) {this.resized=true; this.width=screen.width*0.4; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" border="0" />
抬头目视前方，手持哑铃自体侧向上拉起，到达身体极限时静止3-5秒，进入下一动作。注意均匀呼吸并始终保持收腹状态。
STEP3：
screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=''hand''; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" onclick="function anonymous(){function anonymous(){if(!this.resized) {return true;} else {window.open(''http://comic.xaonline.com/msg/EditorUPloadFile/20064249019621.jpg'');}}}" alt="哑铃操" hspace="0" src="http://www.shanghaimm.cn/d/file/meiti/yunti/2006-04-25/5250b3fb41a3e753b2ca9fe8b6af8f68.jpg" onload="function anonymous(){function anonymous(){if(this.width>screen.width*0.4) {this.resized=true; this.width=screen.width*0.4; this.alt=''Click here to open new window\nCTRL+Mouse wheel to zoom in/out'';}}}" border="0" />
在保持身体平衡的同时，手持哑铃自下而上提起，同时低头，尽量令脊柱呈一直线，手臂与地面水平后静止3秒，然后恢复站姿。
