1. Dumbbell Push: Hold the dumbbell with both hands and push it up from the shoulder until the arm is straight. This action can effectively exercise the triceps and toe muscles of the shoulders.

2. Bow down the bird: Hold the dumbbell with both hands, bend down and lift the dumbbell to both sides until the arm is parallel to the ground. This action can effectively exercise the back muscles of the shoulders.

3. Sitting posture pressing: Sit on the instrument, hold the barbell or dumbbell with both hands, and push up from the shoulder until the arm is straight. This action can effectively exercise the triceps and toe muscles of the shoulders.

4. Stand with your feet shoulder width apart, hold a dumbbell in each hand, lift your arms to both sides parallel to the ground, and then slowly put them down. This action can effectively exercise the muscles in the middle of the shoulder.

5. Lift horizontally before standing: separate your feet shoulder width apart, hold a dumbbell in each hand, lift your arms forward parallel to the ground, and then slowly put them down. This action can effectively exercise the toe muscles of the shoulders.