1, choose two bottles of mineral water bottles filled with water, one in each hand, then stand up straight, with your hands drooping naturally, and then raise your hands horizontally. It should be noted that at this time, don't bend over, hold your chest out, control the number of horizontal lifts to about 20 times, and repeat three groups of such actions.

2. Straighten your hands, relax immediately after making a fist, straighten your fingers, make a fist again, relax again, and repeat. You can catch it several times with your bare hands to achieve the purpose of training. Because this part of the muscle group is small, it can reach a certain strength without load. Generally, the number of times is used to make a boundary. For example, if you feel sore after 50 times of empty-handed, take a break and do it 50 times, and repeat three groups. (the number of times should be increased or decreased according to everyone's different situation. In principle, it is mainly because of soreness, so try not to do it again. ).