1, sitting on the fitness chair/stool, legs slightly apart, holding dumbbells. Lean forward so that the elbow of the hand holding the dumbbell can touch the knee (not the knee) on the same side. Swing your arms down and then lift them in the direction of your shoulders. Each group did 10 times. Exchange hands and repeat this action.

2. Do rowing dumbbell lifting exercises. Stand up straight and hold a dumbbell in each hand. Lift the dumbbell to the front of the thigh and parallel to the thigh. Bend your elbows outward and lift the dumbbell to the chest position and keep it parallel (the whole movement is like rowing). Then slowly lower the dumbbell to the front of the thigh. Repeat this action 10 times in each group.

3. Do elastic belt exercises. Stand up straight with your feet shoulder-width apart and step on the elastic band. Hold both ends of the elastic band with both hands and put them at your sides, then slowly raise your arms to shoulder height. After that, slowly put down your arm, relax the tension of the elastic band and return to your sides.

4, do hammer dumbbell bending arm (hammer curly hair) practice. Stand up straight and grab the dumbbells with both hands like hammers (one dumbbell in each hand). Bend your arm and lift the dumbbell in the direction of shoulder weight, with both ends of the dumbbell straight up and down. Bend your arm slowly, turn the dumbbell in that direction (just like hitting a nail with a hammer), and then lift the dumbbell to the shoulder. Repeat this action, each group 10.