Action: Stand with your heels up, with your hands clasped behind your back, palms down, pull back hard, and stand still for 5- 10 seconds.

Essentials: Hold your chest hard to make your shoulders swell and adduction.

Function: Exercise rhomboid muscle, trapezius muscle, teres minor muscle.

Second, hold your chest and turn around

Action: Stand with your feet wider than your shoulders, and put your hands behind your neck (either a wooden stick or a plastic stick). Turn left and right slowly, 10 times per side.

Essentials: Consciously hold out your chest.

Function: Exercise the lower trapezius, rhomboid, teres and infraspinatus.

Third, hold the bell and shrug your shoulders.

Action: Stand with your feet wider than your shoulders, lift dumbbells in front of your lower body, and put your hands forward. Lift your shoulders hard and then relax. Repeat 10- 15 times.

Main point: After lifting the shoulder, pull it back for the best effect.

Function: Mainly exercise the lower trapezius and levator scapulae. Assist to exercise rhomboid muscle, teres minor and infraspinatus.