Shoulders is a position that is easily overlooked. It is also the position with the lowest training rate in the gym. People always pursue abdominal muscles, chest muscles, and back muscles. , it does not belong to the large muscle group, but its function cannot be replaced. So, how to practice tiger head and shoulders at home? Let’s take a look at some exercise methods.
Action 1
Choose two dumbbells of suitable weight. To practice, keep your body in a standing position with your feet about shoulder width apart. Hold the dumbbells in your hands and let them hang naturally. Then spread your arms and lift the dumbbells so that the arms on both sides rise to a position parallel to the ground. The palms of your hands are Down, then lower, lift, and repeat for the appropriate number of times.
Action 2
Stand and hold the dumbbell naturally. The lifting position of this movement is not to spread the arms in a straight line, but to lift the arms forward. During the process, the arm joints are slightly bent. , just lift the dumbbell to the parallel height of your shoulders. Remember to hold the dumbbell, not to drop it, but with your palms facing down.
Action 3
Stand like a soldier, then hold a dumbbell in each hand, first hang it naturally on the thigh, then do the shrug exercise to tighten your abdomen , shrugging the shoulders drives the chest upwards. During the whole process, the arms should be straight and not bent, and the shoulders should be raised as high as possible. It will look like you are shrinking your neck.
Action 4
Choose a cross-shaped tensioner. Stand in front of the equipment and hold a bracelet with both hands. Pull the right one with your left hand, and the left one with your right hand, and then pull it up behind you as much as possible. The muscles of the back are concentrated in the middle, so that the shoulders are stretched to the maximum extent.
Action 5
Sit on a chair with a backrest, hold dumbbells on your chest muscles with both hands, then rotate to both sides and lift them upwards. Remember to stretch your arms when lifting them. Straight, otherwise the effect will not be ideal.
Action 6
Standing position, pull up the dumbbell with both hands, keep the big arms in a straight line, bend the small arms to lift the dumbbells, and then move the arms upward, that is, lift the dumbbells on one side. After you finish raising your hand, change to another way to raise your hand.