1. Open your feet, shoulder width apart, and stand upright. Two hand-held dumbbells hang down to the side. Then inhale, lift your arms horizontally at the same time, and then exhale and put them down. Repeat 1 ~ 12 times and practice 4 groups.

2, feet open, shoulder width, upper body upright, low shoulder side holding dumbbells or heavy objects to do one-arm shrug, the other hand akimbo. Repeat 1 ~ 15 times and practice 4 groups.

3. Keep your feet open, shoulder width apart, with your upper body upright, and hold dumbbells or heavy objects on the lower shoulder side to do one-arm shoulder elevation. Repeat 1 ~ 12 times and practice 4 groups.

4. The arms of the horizontal bar hang for 1 ~ 15 seconds (or count 15 ~ 25). Practice group 3.

5. Pull-ups are pulled up 8-12 times with arms hanging from the neck on the horizontal bar. Practice group 3.

6. The horizontal bar is hung with both arms in the front, and the abdomen is folded backwards to turn the buttocks into hanging shoulders, and then it stops for 3 ~ 5 seconds, and then it is turned forward to return to the front overhang. Repeat 8 ~ 12 times and practice 3 groups.

7. Hang the horizontal bar with one arm on the low shoulder for 1 ~ 15 seconds (or count 15 ~ 25). Practice group 3.

8. Pull-ups are pulled up after hanging the horizontal bar with one arm on the low shoulder side (you can pull a few times, as long as you pull up hard). Practice group 3.

9, feet open, shoulder width, upper body upright, low shoulder side holding dumbbells or objects to do one-arm side lift, the other hand akimbo. Repeat 15 ~ 2 times and practice 4 groups.