In the exercise movements, some movements train the shoulders, and some movements train the chest. Of course, these movements have good training effects, but they are also particular. What are the shoulder exercises at home? I believe there are people I still know what the moves are. So, what are some simple at-home shoulder exercises? Let’s take a look below!
Shoulder Wrap
1. Stand with your arms open to both sides, parallel to the ground .
2. Make a circle with both hands forward. The range of the circle should be small at this time. Repeat about 10 times.
3. Then the circle slowly increases, and the range of the circle is increased every 10 times.
4. Stop until you feel tired, then circle backwards.
Prone swimming
1. Lie on your stomach, put your forehead on the ground and extend your arms forward.
2. Raise your arms, then pull them back and up, making a half circle until your hands reach almost the position of your hips.
3. Then turn your hands over and return to the starting position with your arms stretched overhead.
Back arm extensions
1. 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.
2. Then extend your feet forward and lift your butt off the stool.
3. Slowly bend your elbows and lower your body until your elbows form a 90-degree angle.
4. Finally, lift it back to the original position.
5. P.S. You can increase the difficulty of the movement by elevating your feet or bearing weights.
Parker push-ups
1. The starting position is the same as the plank, then raise the hips, lower the head, straighten the elbows, and the whole person is in an inverted V position.
2. Then bend your elbows and begin to lower the top of your head toward the ground.
3. After reaching the bottom, push back to the original position until your elbows are straight.
Side plank
1. Stand sideways, support the ground with one elbow, place the other hand on top of the body, and stack your feet.
2. The hand supporting the floor should be located under the shoulder, with the entire body as straight as possible.
Dive Bomber
1. The starting action is the same as the downward dog pose in yoga. Lift your hips, straighten your elbows and knees, and form an inverted V.
2.Then slowly lower your head and stretch your body forward when your head is about to touch the ground.
3. Lower your hips and raise your head at the same time until your elbows are fully straightened.
Walk upside down
1. First lie on all fours with your head facing the wall, then straighten your feet and lean your feet against the wall.
2. At this time, only your hands are on the ground, slowly move your feet away from the wall, and slowly move your hands forward.