How does a person train his shoulders? There are many shoulder training movements. Among the shoulder training movements, some are freehand movements and some are equipment movements. However, many people do not know the freehand shoulder training movements. Of course, someone still knows what it is. So, what are the most effective freehand shoulder exercises? Let’s find out together below!
1. Around the shoulders
Standing, arms open to both sides, parallel to the ground . < /p>
Stop until you feel tired, and then circle backwards
2. Prone swimming
Lie on your stomach, put your forehead on the ground, and stretch your arms forward.
Raise your arms, then pull them back and up, making a half circle until your hands reach almost the buttocks
Then turn your hands back and return to the starting arm stretch Overhead posture
3. Arm flexion and extension behind the back
Find a bench, stand on the side of the bench, sit with your back against the bench, and place your hands on both sides of the body to hold the edge of the bench
Then stretch your feet forward and lift your butt off the stool
Slowly bend your elbows and lower your body until your elbows are at 90 degrees
Finally Then lift it back to the original position
P.S. You can increase the difficulty of the movement by elevating your feet or bearing weights
4. Parker push-ups
Starting position Just like plank support, then raise your hips, lower your head, straighten your elbows, and assume an inverted V position
Then bend your elbows and start lowering the top of your head toward the ground
After going all the way down, push back to the original position until your elbows are straight
5. Side plank
Stand sideways, with one elbow supporting the ground and the other Place your hands on top of your body and your feet on top of each other
The hands supporting the ground should be under the shoulders, and the entire body should be as straight as possible p>
6. Dive Bomber
The starting action is the same as the downward dog pose in yoga. Lift your hips, straighten your elbows and knees, and make your whole body in an inverted V
Then slowly lower your head, and when your head is about to hit the ground, stretch your body forward
Lower your buttocks, and at the same time raise your head.Go straight forward until your elbows are completely straight
7. Walk upside down
First get on all fours with your head facing the wall, then straighten your feet and lean your feet against the wall
At this time, only your hands are on the ground, slowly move your feet away from the wall, and slowly move your hands forward