1. Stand and press shoulders.

Practice site: deltoid, upper trapezius and triceps.

Action essentials: slightly bent knees; The abdomen is tight and the waist is straight; Keep your spine stable and don't bend your lower back when your arms are raised.

2. Side lift exercises

Practice site: anterior deltoid and posterior deltoid. Action essentials: don't swing your arms up, and don't move your limbs during practice; Keep your upper body straight.

3. Sitting posture and shoulder pressing exercises

Practice site: action essentials in front of deltoid muscle: put your feet flat on the ground, just below your knees; Keep the spine straight and the abdomen tightened; Don't arch your back when raising your arms, and keep your spine fixed.