1. Push: mainly practice the deltoid, sitting posture, holding the dumbbell on the side with both hands, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

2, side lift: mainly practice the deltoid middle bundle. Two hand-held dumbbells hang down in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the peak contraction position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.

3, shrug: mainly practice trapezius muscle. Two hand-held dumbbells hang to the side, knees slightly bend, upper body slightly lean forward, shoulders fully lifted, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the reduction.

Extended data:

Precautions:

1, concentrate on technical movements and strictly demand the accuracy of each movement.

2. Don't neglect the training of trapezius and deltoid muscles. A well-proportioned figure is very important.

3. When practicing on the sitting posture trainer, sit on the bench with your feet naturally separated and your eyes looking straight ahead.

4. When practicing on the stance trainer, lifting dumbbells can avoid shoulder injuries with the help of waist and leg strength.

5. It is best not to practice for more than 3 minutes.

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