1, chest expansion exercise, standing, arms spread out to do chest expansion, as long as you have your own time and physical strength for a few minutes at a time, it is not easy to get too tired, and your arms will soon change from front to side, and you will continue to think about back vibration, and your arms should be flush with your shoulders. You can also bend your elbow as a vibrating arm to move your waist.

2, stretch the spring flat, mainly to practice the muscles of the arms and shoulders, so that the arms and shoulders look strong, increase the thickness of the chest and back, and make the muscles of the chest muscles more three-dimensional. At the same time, it promotes the exercise of stimulating shoulder skeletal muscles, which helps to have strong shoulders.

3. Sit on the stool, hold your chest out, tighten your waist and abdomen, lift dumbbells on your shoulders with both hands, and keep your forearms and upper arms at right angles. Concentrate the force of deltoid muscle to push dumbbells from both sides of the body until they touch each other, stop for a while, and then slowly return to the starting position.

4. Open your feet shoulder-width, hold your chest out, tighten your waist and abdomen, and hold the support shoulder-height with one hand. Grab the rope with the other hand and put it by your side. Concentrate on the deltoid muscle to lift the rope to shoulder level, stop for a while, and then slowly return to its original position.

5. Open your feet shoulder-width apart, hold your chest out, tighten your waist and abdomen, and hold the side dumbbells with both hands. Concentrate on the strength of the deltoid muscle and lift the dumbbell from both sides of the body to the wrist, elbow and shoulder in a straight line, stop for a while, and then slowly return to the starting position.

6. When performing the action, select the upper and middle load weight. Do 3 to 4 groups for each movement, each group is 8 to 12, which is very effective in stimulating shoulder muscles and can accelerate the destruction and regeneration of shoulder muscles, thus making shoulders stronger and wider.