i guess get the heaviest dumbels u can lift like under 12kg each hand and do them 20 times, slowly but like move ur arm up n down slow. then have a 20 second break, then do 16 then break, then do 12 then break then 8. then stop. i guess after a while do it again if u want bad.

but this is what i have learnt, the musclier ur upper body the less u can jump.

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