1. Stand up straight with your feet shoulder width apart, lean forward with your back, and hold the lever with your hands shoulder width apart. First, lift the barbell to your chest and put the barbell on your collarbone and shoulders. Keep your chest and waist tight, lift your elbows up, then push the barbell up with the strength of your shoulder muscles, straighten your arms up, pause, put the barbell back to your collarbone, and then push it up again. Inhale when pushing up and exhale when falling. Don't bend over too much when doing push-ups, and don't raise your heels to borrow money. This action can develop the strength of shoulder muscles and upper body.

2. Sit in a chair, push your neck back, push the barbell over your head, and then slowly fall behind your neck. The grip distance is slightly wider than the shoulder. Inhale when pushing up and exhale when falling. This action has the same effect as upright pressing.

3. Hold the dumbbell horizontally with your feet open in front of the dumbbell, put the dumbbell in front of your legs, and put the back of your hand forward. Chest out and abdomen in, first hold the bell with a straight arm, raise it to the front of your head, and then put it down. When this arm falls, the other arm rises, and so on. Inhale when lifting, and exhale when falling. When doing this action, you can't lean forward and lean back, but always keep your arms straight, your chest out and your waist. This action is mainly to exercise the front of deltoid muscle. When exercising, the mind should be concentrated in front of the deltoid muscle. You don't have to hold the bell tightly. Don't drop the dumbbell. Otherwise, when the deltoid muscle exercise intensity is insufficient, the forearm muscles may already be very sore. This action can also be replaced by a flat lift in front of the barbell, that is, raise the barbell with both hands straight and arms straight, and then put it down and do it again after reaching a position higher than the eyes.

4. Lift the dumbbell side horizontally with your feet open, put the dumbbell forward with your fists, hold your chest and abdomen, hold the bell side horizontally with your arms at shoulder height, pause for a moment, then hold the bell with your straight arm and fall to your side along the original route. Inhale when lifting, and exhale when falling. This action is mainly to exercise the deltoid muscle. In the process of exercise, thoughts should focus on the middle bundle of deltoid muscle.