The shoulders need to be exercised, and many of our movements require the use of the shoulders. However, the shoulder is more susceptible to injury than other places, especially when you practice with equipment, you will find that the shoulder is more susceptible to injury. So do you know what are the exercises for freehand shoulder training? Let’s go take a look below!
1. Shoulder roll
This is a very good warm-up exercise. In fact, it also has a certain resistance. , this resistance is the force of gravity pulling your arm downward. You can try this action during formal shoulder training. You will definitely feel your shoulders burning up.
Simple practice
Stand with your arms open to both sides, parallel to the ground. Make a circle with your hands forward. The circle should be small at this time. Repeat about 10 times. Then the circle slowly increases, increasing the circle every 10 times until you feel tired, then stop, and then circle backwards.
2. Prone swimming
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. And to target these muscle groups, you need a greater range of motion than the shoulder press.
Simple practice
Lie prone, put your forehead on the ground and extend your arms forward. Raise your arms, then pull them back and up, making a half-circle until your hands reach almost your buttocks, then turn your hands back to the starting position with your arms stretched above your head.
3. Behind-the-back arm extensions
This is originally an exercise to exercise the triceps, but in fact it can also exercise the triangle very well. For the premuscles, of course, be careful not to do it too low, as this will increase the risk of shoulder injury.
Simple method
Find a bench, stand on the side of the bench, sit with your back against the bench, put your hands on both sides of the body to hold the edge of the bench, and then stretch your feet forward. , buttocks leave the stool, slowly bend your elbows, lower your body until your elbows are at 90 degrees, and finally lift them back to the original position. P.S. You can increase the difficulty of the movement by elevating your feet or bearing weights.