1, dumbbell side lift, mainly to exercise deltoid muscle of humerus. Do 12 for each group, and do 2-5 groups at a time, and gradually increase according to your actual situation.

2. Dumbbells stand upright and lift horizontally, mainly to exercise the posterior bundle of deltoid muscle. Each group 12 times, 2-5 groups at a time, which is more practical. Start slowly at first, don't push too hard.

3, sitting behind the neck, exercise area: deltoid toes, it is best not to use too heavy dumbbells at the beginning, and it is best to have personal protection at the beginning, usually in a group of 12, but this kind of exercise is rarely done at ordinary times, so it is easy to get hurt at the beginning. Be careful.

Extended data:

The shoulder-sliding refers to the large angle between the shoulder and neck of the human body. The main reason is that the muscles attached around the clavicle and scapula are underdeveloped and weak, which makes the distal clavicle and scapula droop. It is a common phenomenon among teenagers, which can be corrected by strengthening exercise and adopting appropriate methods.

Baidu Encyclopedia: Fitness; Baidu encyclopedia: shoulder slip