SHOULDERS

Several sets of very useful shoulder exercises

Dumbbell exercise

(1) Side-lift exercise

Prepared posture: feet open, shoulder width, arms hanging on the side of the body, two hands holding dumbbells, boxing eyes forward.

Action: Slowly raise your arms to shoulder height from both sides, pause for a moment, slowly lay down, and restore to a ready position. This action is repeated 20 times. This action can also be performed with one arm and the left and right sides alternate.

Essentials: Keep your upper body upright while standing, and don't shrug when you are on the move.

Role: The main development of the deltoid muscle.

(2) Before lifting exercise

Prepare a posture, with both feet open shoulder width, arms straight and drooping, holding dumbbells, fists and inwards.

Action: The left shoulder arm slowly and forcefully lifts the dumbbell from the front of the head to the top of the head, pauses for a moment, then slowly straightens it down to restore it to a ready position. Turn left and right. This action is repeated 20 times.

Essentials: keep the upper body straight, elbows straight when lifting, do not move too fast, do not use force.

Role: The main development of the deltoid front. It also has effects on chest muscles, trapezius muscles, anterior diaphragm muscles and upper arm muscles.

(3) Bending side lift exercise

Prepared posture: legs open, shoulder width, straight legs bent, upper body forward bending of about 90 °, straight arms hanging naturally dumbbell, fast forward.

Action: Straighten the arms and slowly lift the dumbbells forward until they are flush with the shoulders. Stop for a moment and then revert to the preliminary position. This action is repeated 20 times.

Essentials: Hold your chest up and raise your upper arm slightly. Do not raise your upper body and use your arms to lift your elbows. Relax when you let go.

Role: The main development of the deltoid muscle back force.

2. Rally exercise

(1) Forward flexion exercise

Prepared posture: The two feet stand naturally, with the pedals on the side handles of the puller, the right arm naturally hangs in front of the right leg, and the right-hand hold the handle on the other side of the puller.

Action: Bend the arm while keeping the elbow straight and lift the right arm to the right side of the body until the upper right leg is flush with the shoulder. Stop for a moment and slowly lower your arm to restore the position. Then press the left foot pedal and the left arm moves as above, alternating left and right. The above actions are repeated 20 times.

Essentials: Racquet handle should be fixed properly, when bending arm, elbow do not bend.

Role: mainly to enhance the frontal deltoid muscle strength.

(2) Outward Movement

Prepared posture: with "forward flexion exercise."

Action: The right arm is straightened on the lateral side of the body for lateral motion, so that the right upper limb is flush with the shoulder, pause for a moment, slowly put down the arm, and return to the preliminary position. Then press the left foot pedal and the left arm moves as above, and the right and left arms alternate. The above actions are repeated 20 times.

Essentials: Rally handles should be properly secured and the upper body should be upright when outreached. Do not use force.

Role: mainly to enhance the deltoid muscle lateral force.

3. Barbell exercise

Shrugging

Prepared posture: The two feet stand naturally, with both arms straight and hanging down, holding a bell with a bar, the back of the hand, and the opposite of the boxing eye.

Action: Keep your arms straight and contract the trapezius muscles. Try to make the shoulder peaks move upwards until you can no longer reach the height limit. Stop for a moment and then return to the ready position. The above operation is repeated about 10 times.

Essentials: When standing, the upper body should be upright and shoulders should not be bent.

Role: The main development of the trapezius muscle, to mention the scapulae, and strengthen the shoulder strength.