In exercise movements, each movement has its own use, so when exercising, you can choose movements based on your own goals. There are many shoulder training movements, and these movements are divided into bare hands and equipment. I believe someone still knows the best movement for shoulder training with bare hands. So, what is the best introduction to freehand shoulder training? Let’s take a look below.
1. Around the shoulders
This is a very good warm-up exercise. In fact, it also has a certain resistance. This resistance is the gravity pulling your arms downward. You can try this action during formal shoulder training. You will definitely feel like your shoulders are burning
Simple method
Stand with your arms open to both sides, parallel to the ground.
Make a circle with both hands forward. The range of the circle should be small at this time. Repeat about 10 times.
Then the circle slowly increases, and the range of the circle is repeatedly increased every 10 times
Stop until you feel tired, then circle backwards
2. Swimming prone
Although the deltoid muscle is the main muscle group of the shoulder, there are actually some small muscle groups at the scapula to help you control shoulder movements. To exercise these muscle groups, you need a larger range of motion than the shoulder press
Simple method
Lie on your stomach with your forehead on the ground and your arms stretched forward.
Raise your arms, then pull them back and up, making a half circle until your hands reach almost the position of your hips
Then turn your hands over and return to the starting position with your arms stretched above your head
3. Behind the back arm flexion and extension
This is originally an exercise to exercise the triceps brachii, but in fact it can also exercise the anterior deltoid muscles very well. Of course, be careful not to do it too low, which will increase shoulder injuries.risk
Simple method
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 buttocks off the stool
Slowly bend your elbows and lower your body until your elbows are at 90 degrees
Finally, lift it back to the original position with force
P.S. You can increase the difficulty of the movements by elevating your feet or carrying weights
4. Parker push-ups
Parker push-ups are a very good exercise for shoulders. This action is a bit imitating the overhead shoulder press, but in reverse. In addition, it can also exercise your core
Simple method
The starting position is the same as plank support, then raise your hips, lower your head, straighten your elbows, and the whole person is in an inverted V position
Then bend your elbows and begin to lower 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 plate
I believe everyone is very familiar with the side plank. This is a good exercise for core exercise, but it is essential to support the strength of the body's shoulders
Simple method
Stand sideways, with one elbow supporting the ground, the other hand stacked above the body, and the feet stacked
The hand supporting the floor should be under the shoulder, and the whole body should be as straight as possible
6. Dive bomber
You can think of this action as a derivative of the Parker push-up, adding yoga practices to the original. It can exercise your anterior deltoid muscles well, but of course the level of difficulty is also higher
Simple method
The starting position is the same as the downward dog pose in yoga. Lift the hips, straighten the elbows and knees, and the whole person is in an inverted V
Then slowly lower your head, and when your head is about to touch the ground, stretch your body forward
Lower your hips and raise your head at the same time, moving forward until your elbows are fully straight
7. Walking upside down
This can be said to be the best shoulder exercise among these movements, and of course it is also difficult.The largest one, it requires a lot of practice, so don't try this move until you're confident enough.
Simple method
First lie 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
Editor’s recommendation:
4 tips to easily teach you how to train the middle deltoid muscles with bare hands
What are the most effective ways to train back muscles
4 types of Russian twists to help you slim down your waist easily