Reduce fat and gain muscle. Skeleton is natural, but it is not big due to external reasons. The practice of only making the bone bigger and shoulder-width is called deltoid muscle, deltoid muscle pre-binding, hair bundle and deltoid muscle training. After that, the beam has the following points (dumbbell convenience):! Shoulder (deltoid) 1 option: deltoid pre-training of main beam, cross beam and rear beam. Action: Sitting posture, hold dumbbells twice on both sides of your body, elbow abduction, palm forward, slowly push dumbbells to the arc according to the original (arc) restoration route, pause to the highest point, and control dumbbells. Tip: also do standing posture, and do arm rotation at the same time. 2. Side lift: The main method is in the deltoid muscle bundle. Action: Hold two dumbbells in both hands and put them on the front side of the calf, lean forward slightly, bend your elbows, and lift the dumbbells to the height of your shoulders. So, stop at the position where the deltoid muscle is at the "peak of contraction", and then slowly restore your control over the shoulder muscles. Can also be made into a single arm, two arms rotate. 3. Bend over and lift sideways: mainly practice deltoid muscle. Action: Hold two dumbbells, palms facing each other, knees bent, the body moves smoothly to both sides with arms, and then slowly regain control. 4 Shrugging: Mainly training trapezius muscles. Action: Hold two dumbbells to the lower body side, bend your knees slightly, lean forward slightly, touch the whole shoulder and the acromion of the trial leaf, pause for a moment, and then slowly regain control.