For this action, we can train with dumbbells or barbells. The specific action is: stand at attention at first, that is, stand up straight. Then, we should put the dumbbell in front of our thighs with our hands, and our arms will naturally droop. Then, slowly lift the dumbbell with the strength of your shoulders. It must be remembered that when we go up, we must not shake our bodies and then go parallel to the ground. Feel the contraction of the internal muscles again, and finally slowly control the speed of decline.

2. Upward inclined bench press.

The bench press here also includes dumbbells and barbells. This action can stimulate your chest muscles and shoulders very effectively. As long as you strengthen your training every day, you will have unexpected surprise effects. We need to sit on the equipment, remember to keep the back, shoulders and back in close contact with the machinery, then slowly lift the barbell with the strength of the pectoral muscles and shoulders, straighten our hands and stop for a few seconds smoothly, feel the strength of the muscles, and finally slowly put down the barbell.

3. Side lift.

Never shrug your shoulders when doing this action, because it is likely to hurt your neck muscles, and there is no need to lift some heavy dumbbells. Be sure to keep your body stable, don't sway, and the elbow position should not be lower than the dumbbell position. We can also lift them with our hands. You can lift it with one hand and a rope. It all depends on your personal feelings.

4, Lamian Noodles training.

This also requires the use of instruments. First of all, we need to stand firm in front of the electrical appliance and lunge. Then start to use the strength of your chest muscles and shoulders to slowly pull the rope to the sides of your head. Remember that you must not move your head or shake your body. Restore straightness and cycle training.