突然有一天，女神说："我失恋了，让我靠一下你的肩膀上哭一会儿！！"
Suddenly one day, the goddess said, "I'm brokenhearted. Let me lean on your shoulder and cry for a while!"
刚靠肩膀上突然就起身了，
Just leaned on your shoulder and suddenly got up.
说道："你的肩膀呢？怎么感觉全是骨头呢，呜呜呜~~"
Said: "do you have shoulders? How do you feel it's all bone? Wuwuwuwuwu ~ ~ "
就这样，没练肩的你，又完美的错过一次转正机会。
That's it,without shoulder training, you are perfect to miss a chance to become a regular.
小伙伴们大家好，我是健健的阳。
Hey,man! I'm JianjiandeYang.
全身肌肉练遍，不练肩依然不好看。
All over the body muscle practice, do not practice shoulder is still not good-looking.
今天推荐几个简单的练肩部肌肉的动作：
Today, I recommend some simple exercises for shoulder muscles:
俯身哑铃双侧平举
Dumbbell double side lift
双脚略微分开站立，双手各拿小重量哑铃，像鸟儿张开翅膀那样展开双臂，
Stand with your feet slightly apart, with small dumbbells in each hand, spread your arms out like a bird's wings.
注意胳膊略微向前弯曲，双手不可以抬的比小臂高，
Note that the arm is slightly bent forward, and the hands cannot be raised higher than the forearm.
当小臂与肩膀平齐时，停顿1秒落下，然后循环此动作，
When the forearm is flush with the shoulder, pause for 1 second and fall, then cycle this action.
每组12次，每训练日4组。
There were 12 times in each group and 4 groups in each training day.
坐姿哑铃向上推举
sit dumbbell press up
此动作可以使用稍微重的哑铃，建议坐姿做此动作，
This action can use a slightly heavy dumbbell. It is recommended to do this action in the sitting position.
上半身挺直，双手各握合适重量的哑铃，左右展开做类似投降动作，
The upper body should be straight, and each hand should hold a dumbbell of appropriate weight. The left and right hands should do similar surrender actions.
初始位置大臂要和肩膀平齐，向上举起哑铃，
In the initial position, the big arm should be flush with the shoulder, and the dumbbell should be lifted up.
胳膊快伸直之前静止1秒，然后落下，循环此动作，
Keep still for 1 second before stretching the arm, then fall down, and cycle this action.
每组10次，每训练日3组
10 times per group, 3 groups per training day
