1. Side lift: Hold the dumbbell with both hands, with the arms naturally drooping and palms inward. Then raise your arms to your sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times.

2. Bend over the bird: Hold the dumbbell in both hands, lean forward, and naturally droop your arms. Then raise your arms to your sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times.

3. Sitting posture: sitting on a stool, holding dumbbells in each hand, and the arms naturally droop. Then raise your arms to your sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times.

4. Standing posture and side lift: Hold dumbbells with both hands, stand up straight, and your arms naturally droop. Then raise your arms to your sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times.

5. Flat lifting in front of the station: hold dumbbells in both hands, stand up straight, and naturally droop your arms. Then raise your arm forward until it is parallel to your shoulder, and then slowly lower it. Repeat this action 10- 15 times.

6. supine bird: lying on the stool, holding dumbbells in each hand, the body is completely relaxed. Then raise your arms to your sides until they are parallel to your shoulders, and then slowly lower them. Repeat this action 10- 15 times.

The above actions help to exercise the shoulder muscles and make them more compact and stylish. At the same time, pay attention to maintain the correct posture and breathing mode to avoid injury.