Action 1: Dumbbell standing posture presses shoulders.
Standard action: stand on the ground naturally, hold your head high, spread your legs, and keep your feet shoulder-width apart.
Hold the dumbbell in both hands, raise your hands, keep your upper arms parallel to the ground and your forearms vertical to the ground, then raise your arms until they stand upright.
Keep this action for two or three seconds, then slowly lower your arm and let it return to the position where the upper arm is parallel to the ground and the lower arm is vertical to the ground. Repeat the above actions for three groups every day, and each group will do 15 times.
Action 2: Push-ups.
Standard action: touch the ground with your toes, open your hands, and the distance between your hands is shoulder width.
Keep your back, neck and head straight so that your body looks like a straight line from the side. Bend the arm, so that the center of gravity of the body moves down, and stop moving down until the arm bends so that the upper arm is parallel to the ground. Then straighten your arms and let your body return to its original position. Do 3 groups every day, and each group does 15 times.
Action 3: Dumbbell Squat.
Standard action: stand on the ground naturally, spread your feet so that the distance between your feet is shoulder width.
Hold a dumbbell in each hand, always hold your head up and chest out, bend your legs, let your body center of gravity move down until your thighs are parallel to the ground, then get up and return to your original standing posture. Do three groups every day, each group 15.