Hold the same shot put with both hands, raise it above your head, slowly put your arm behind the net, fold your forearm back, raise it again, and raise your arm straight above your head. Hold the shot put with both hands all the time, slow down as much as possible, keep the upper arm straight, bend only the joints when bending over, repeat 30 times as a group, do a group every 5 minutes, and do 6 groups at a time. When resting, rub and pat the muscles and joints of the arm to relax it.