1. Do dumbbell press: This is a very effective exercise to exercise shoulder muscles. Stand or sit on a stool, hold the dumbbell, bend your arms, then push the dumbbell up to shoulder height, and then slowly put it down. Repeat this action 10- 15 times, * * * is 3 groups.
2. do side lifts: stand or sit down, hold dumbbells, and your arms naturally droop. Lift your arms to the sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times, * * * is 3 groups.
3. Be a bent bird: bend over a stool or step, hold dumbbells in both hands, and bend your arms at a 90-degree angle. Lift your arms to the sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times, * * * is 3 groups.
4. Do the front flat lift: stand or sit down, and your arms naturally droop. Raise your arms forward until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times, * * * is 3 groups.
5. Do barbell bench press: lie on the stool, hold the barbell with both hands, and bend your arms at a 90-degree angle. Push the barbell up to the chest, and then slowly put it down. Repeat this action 10- 15 times, * * * is 3 groups.
6. Do pull-ups: If the school has horizontal bars or bars, you can do pull-ups. Grab the crossbar or horizontal bar, pull your body up with the strength of your arm, and then slowly put it down. Repeat this action several times.
Note: When doing the above actions, keep the correct posture to avoid injury. At the same time, we should adjust according to our physical condition and athletic ability, and gradually increase the training intensity. In addition, diet is also very important, to ensure adequate intake of protein and nutrition to help muscle growth and recovery.