Many people think that shoulder exercise is difficult and boring, and that only heavy equipment can stimulate shoulders, but in fact our shoulders belong to small muscle groups. Loading can not effectively stimulate these muscles, but will make the shoulder joint under great pressure for a long time, which is easy to cause damage to the body. Today, I will share with you 12 daily available movements, and the difficulty can also be selected according to everyone's physical condition, so that you can bid farewell to shoulder troubles and become a fitness group.
65438 +0? Dumbbell side lift
Difficulty coefficient: ★★★☆☆
Choose a pair of dumbbells with weights suitable for your shoulders, hold them with your hands respectively, and exercise your lower limbs with squat movements. When squatting, keep your arms straight and perpendicular to the ground, then hold out your chest and use the strength of your shoulders to drive your arms to the side. After the side lift is flush with the shoulder, you can complete a group of actions, and then repeat them, with 20 as a group. Lateral lifting mainly exercises the middle bundle of deltoid muscle, which is beneficial to increase the width of shoulders and has special effects on correcting shoulder slip and shoulder stenosis.
Number two? Flat lift in front of barbell
Difficulty coefficient: ★★★☆☆
Action essentials: stand naturally. Hold the barbell plate or dumbbell in front of your legs with both hands shoulder width apart. Lift the barbell (or dumbbell) forward (elbow slightly flexed) to a height parallel to the line of sight, and then slowly lower it to resume repetition. 15-20 group.
The forward flat lift is the basic action to exercise the deltoid toe. Using a barbell to lift forward will make you more stable, which is one of the most commonly used shoulder training moves in the fitness room!
Dumbbell combination lift No.3
Difficulty coefficient: ★★★☆☆
Action essentials: Stand naturally, hang barbells or dumbbells in front of your legs with both hands, and the grip distance is shoulder-width, and complete the stretching action of barbells (or dumbbells) in five directions: side, front, top, front and side. 15-20 group.
Combination movements are relatively tiring, especially if you have done several groups of movements before, but combination movements are better for exercising all muscle modules of the shoulder and belong to one of the all-around shoulder movements.
No.4 bird turns to ladder.
Difficulty coefficient: ★★★☆☆
Action essentials: Stand with your feet shoulder width apart. To increase the difficulty, you can stand on the hemisphere, hold the U-shaped ring with both hands, stretch your arms horizontally in front, and drive the bird or elastic rope to turn sideways through shoulder strength. Make sure you don't follow your shoulders when turning, and change to the other side after one group 15-20.
Lateral rotation is very helpful for the balance exercise of shoulders, and it can also exercise the waist and balance ability.
No.5 cable bird cable-stayed
Difficulty coefficient: ★★★☆☆
Action essentials: Stand with your feet shoulder width apart, hold the U-ring in one hand, and lift the rope bird from the lower right side to the upper left side through the shoulder. Try to keep your body balanced during the process, and don't use waist strength. Change 15 from one side to the other.
Rope bird can stimulate the chest and shoulder joint at the same time, which is one of the more effective exercises to open the shoulder joint.
Sixth, the pull-ups at the back of the arm are upward.
Difficulty coefficient: ★★★☆☆
Action essentials: You can use TRX to suspend your feet, which can better stimulate the whole body and increase the fun of sports. Hands are slightly wider than shoulders, and the actions such as opening and closing legs, lifting knees and rolling abdomen, and pulling back are completed in turn. 15 is a group.
Pull-ups behind arms can effectively stimulate latissimus dorsi, shoulder muscles and biceps brachii at the same time, and combine with other movements to maximize the efficiency of movements.
No.7 horizontal bar back pull-ups
Difficulty coefficient: ★★★★★☆.
Action essentials: Hands are slightly wider than shoulders, legs can be close together or slightly separated, and pull-ups can be completed through shoulder force.
The horizontal bar pull-ups belong to the enhanced version of double-arm pull-ups, which can stimulate latissimus dorsi and exercise deltoid, infraspinatus, rhomboid, trapezius and biceps brachii. These movements are dangerous and don't need to be imitated.
Class 8, handstand push-ups
Difficulty coefficient: ★★★★★☆.
Action essentials: Step on the supine stool with your hands slightly wider than your shoulders and your legs slightly wider than your shoulders, adjust your posture to make your body as vertical as possible, and keep your legs straight and not bent during handstand push-ups. 15-20 is a group.
Falling head can increase the blood supply to the brain and the ability to perceive advantages in various situations. Handstand push-ups can strengthen the muscle strength of his arms and shoulders, and the effect will be better if he is assisted by his peers or directly stands against the wall.
No.9 handstand stationary
Difficulty coefficient: ★★★★★☆.
You need help from your peers. Supporting with your opponent's hands can coordinate your balance better than standing upside down against the wall. Inverted head will reduce the pressure between vertebrae, and back pain will definitely be relieved. It is best for each group to persist for 40 seconds-1 minute.
NO. 10 one-handed alternate push-ups
Difficulty coefficient: ★★★★★★★
One-handed push-ups have high requirements for strength, endurance and balance, and have a very good effect on exercising biceps brachii, long muscle head, triceps brachii, deltoid toe, chest muscle, abdominal muscle, lower limb muscle strength, core strength and shoulder strength. In the process, the standard push-up posture is adopted: feet are separated and one hand is put back. Just like standard push-ups, let go for three seconds.
No. 1 1 Carp Handless Edition
Difficulty coefficient: ★★★★★☆.
Action essentials: naturally lie flat, put your hands on your sides or hold them on your chest, and try to lift your legs until your hips are empty. At this time, your waist, shoulders and back are the support points of your whole body strength. Put your legs down quickly and land them as close to your hips as possible. This is very important. In the process of swinging your feet downward, your hips stand up with your shoulders as the support, and when your feet fall to the ground, you can quickly tuck in your abdomen to drive your upper body straight. In this way, carp will succeed.
Hands-free carp stand upright, which is very exciting to the shoulders at the moment of completing the action. Generally, standard carp will have obvious pain when hitting the lower shoulder for 3-5 times, and the muscle stimulation effect is very obvious. It will also have a good exercise effect on the waist, abdomen and cervical vertebrae.
No. 12 Upgraded Standing Abdominal Wheel
Difficulty coefficient: ★★★★★★★
Action essentials: Standing posture can be divided into three steps: pushing, staying and returning. When pushing and recycling, the muscles of all parts of the body are not balanced at the same time, but twice, some are responsible for pushing (pulling) and some are responsible for supporting. In the process of pushing out, the muscles of both arms start instantly, then support, and then the abdominal muscles push forward; When the angle between the arm and the body exceeds 90 degrees, the shoulder and back muscles relay to push the wheel to the end, and the muscles of the arm, abdomen, waist and legs support it.
During the short stay, the muscles of all parts exert force at the same time, the muscles of arms, back and shoulders stretch back and forth, and the muscles of abdomen, waist and legs support upward. However, this process is very short and completed in an instant.
When recycling, the muscles of both arms start instantly, the muscles of abdomen and waist relay upward quickly, and the muscles of shoulders and back assist in pulling back. When the body is lifted, the shoulder and back stop pulling back and only play a supporting role. The muscles of the abdomen, waist and legs are constantly pulled up and down until they stand up. The whole process is dominated by abdominal and waist muscles, with the abdomen and waist immobile and the shoulders and back immobile. If the abdomen and waist want to stop, stop first. When you feel that the abdominal and waist muscles are unable to pull up, the shoulder and back muscles should immediately stop pulling back. This is the key to prevent the body from leaning forward.
It is not difficult to see that standing the abdominal wheel is also an action with a large difficulty coefficient, but it is an action with good comprehensive exercise effect, which has a good stimulation to almost the whole body and a very good stretching effect on the shoulder joint, but it needs to be done step by step according to your own ability in the process!
Of course, in addition to the above actions, there are more actions that can effectively exercise the shoulders, such as dumbbell flying birds, flat lifting before dumbbell crossing, barbell pressing, stretcher and so on. Everyone can choose effective actions reasonably according to their physical condition, so that exercise can be everywhere!