This is a very good cost-effective stovepipe thin arm equipment. When you are holding your legs, you have to press the two ends to give a force, so you wont be caught. 1. The two feet are divided, the hand is hand-held, the chest is raised, the abdomen is made, and the telescopic movement is performed. Repeat the action several times until the arm is sour. 2. The handle of the chest expander is close to the clavicle of the chest, and the other hand is gripped by the other hand. The chest is abdomen and the hand is contracted from the outside to the inside. 3. The upper body is sitting straight, the legs are flat, the hands are held on the waist, and the two handles of the chest expander are tightly attached to the inner side of the thigh, then the legs are slowly compressed inward, and the rest is restored after a little stop. Specifications: Color: Pink, Purple, Blue, Gray Material: EVA Package Included: 1 * Leg Clamp Notes: 1. Due to the difference between different monitors, the picture may not reflect the actual color of the item. We guarantee the style is the same as shown in the pictures. 2. Please allow slight dimension difference due to different manual measurement.