1, stand at attention. Starting posture: stand naturally, hold the middle of the bar with the back of your hand forward, with a distance of 6 inches, and hang your arms in front of your legs. Action process: hold the bell, slowly lift it close to your body, and always lift your elbow above the handshake until it reaches the horizontal position in front of your neck, and then stop. Then, slowly put it down to your legs along the original road. Do it repeatedly.

2. Use dumbbells or barbells to lift forward. Starting posture, stand naturally, hold a bell in each hand or hang a barbell in front of your legs. Action process: lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.

Step 3 shrug your shoulders. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. Action process: both shoulders are lifted up at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned back at this vertex position, and then the arms are slowly turned down to the original position where the arms hang down. Do it repeatedly. Don't bend your elbow when you shrug.