Standing straight arm dumbbell side lift, dumbbell straight arm forward lift, leaning over dumbbell side lift these are deltoid muscles. Generally, when practicing, you should first consider the big parts, such as the chest. After chest exercises, because the three heads are auxiliary muscles, you can also practice some isolated action training on the three heads at this time, which will have certain effects. Similarly, after training, because both heads are auxiliary muscles, encouraging action training for both heads will make both heads reach the best state of full congestion. Then there is the training day for shoulders, waist and legs. If this is the arrangement, you can do arm training after one or two cycles. If you have more time, you can also practice only a part a day, and rest for one or two days a week as a cycle.

But this is just a personal feeling, people are different, and of course the training methods to achieve good results will be different.

Sandbags can exercise explosive power by running stairs quickly, jumping breaststroke and lifting legs high.