One of the golden moves of shoulder exercise is bending over the dumbbell bird, which can exercise the shoulder and deltoid posterior bundle. Pressing the shoulder with equipment is also one of the golden movements of shoulder exercise, which can exercise the middle bundle of the deltoid muscle of the shoulder. The lateral lifting of the instrument can also exercise the middle bundle of the deltoid muscle of the shoulder, enhance the muscle line and sense of strength, and make the shoulder muscles more beautiful.

1. Bowing dumbbell bird Bowing dumbbell bird is one of the golden movements of shoulder exercise, which can fully exercise the posterior bundle of deltoid muscle and make shoulder muscles more beautiful and coordinated. The main point of action is to sit or lie on the stool, hold the dumbbell with both hands and lift it horizontally to the sides of your body until it is in line with your body.

2. Another golden action of shoulder pressing exercise is shoulder pressing exercise, which can exercise the strength of deltoid muscle. Keep your upper body upright, sit on a stool, hold the equipment pressed by your shoulders with both hands, and slowly lift it. The elbow joint can be slightly bent, and then slowly retract your arm after pressing it.

3, the instrument side flat lift The action of the instrument side flat lift can exercise the middle bundle of the deltoid muscle, so that the muscles of the shoulders and arms can be stretched. This action requires the equipment to be slowly pulled up from the back with two arms, and then slowly put back after the arms are straightened. It is best to do 3 groups, each group 12 ~ 15, and the exercise effect is better.