The first one is barbell push. The specific movements will be told by the coach and demonstrated to you. What needs your attention is, don't shake your body back and forth, left and right while pushing the barbell. Be sure to call for help at this time, because you may hurt yourself. Therefore, when you are incapable at first, you can ask the coach to give you a lighter barbell. You shouldn't overestimate your ability. Of course, don't choose a lighter barbell for fun. You're here for fitness, not for fun!
The second is dumbbell push. Do five groups, one group 10 times, and the rest time is also 1 min for 30 seconds. This suggestion needs practice. After all, not everyone can do so much. Do you think this approach can stand up? If you can't, don't force it. One of my female colleagues even flashed her waist while practicing this. She has been on leave for half a month, and now she is afraid to go to the gym.
The third is side lift. Do 7 groups, 10- 15 times as a group, the weight changes a lot, and the rest time is within 1 minute. The strength of lifting dumbbells depends on the shoulders, and the speed of lifting dumbbells and putting dumbbells should be gentle. The muscles of the waist are also used for side lifting, but it should be noted that the waist must be protected. After all, the body collapses when the waist is good, don't you think?
The method of shoulder exercise needs to be understood and done well by yourself. What other movements do you think can be used to exercise shoulders?