In the exercise movements, the purpose of each movement is different. For example, some movements exercise the shoulders, and some movements exercise the chest. There are many movements for a person to exercise his shoulders. Some people still know what the shoulder exercises for fitness are. So, what are the scientific and practical shoulder training exercises? Let’s take a look below!
Action 1
Whether it is at home or a fixed venue, first choose two Use dumbbells of suitable weight. Use one on each side of your hands 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 lift the dumbbells while spreading your arms, so that the arms on both sides Raise to a position parallel to the ground with your palms facing downwards, then lower, lift, and repeat for the appropriate number of times.
Action 2
Change your position, still standing and holding the dumbbell naturally. The position of raising the arm in this action is not to extend the arm in a straight line, but to raise the arm forward. During the process, the arm The joints are slightly bent, just lift the dumbbell to the parallel height of the 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
If you need a tensioner to help, 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 try to move as far as possible. Pull up behind you so that the muscles in your back are concentrated in the middle, so that your shoulders are stretched to the maximum extent.
Action 5
This action is relatively complicated. 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 that your arms are Be sure to straighten it when lifting it, 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.