In exercise actions, each action has many benefits, so when exercising, you can choose exercise actions based on your exercise goals. There are many movements in how to train Shoulders. I believe there are still people who know what movements are involved in shoulder training with bare hands. So, what are the best exercises for freehand shoulder training? Let’s find out together 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. 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 well. Of course, be careful not to do it too low, which 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, 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
3.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
4. Walking upside down
This can be said to be the best shoulder exercise among these movements. It is also the most difficult one and requires a lot of practice, so don't try this movement until you are not 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
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