1. Warm-up: First warm up for 5- 10 minutes, such as jogging, skipping rope or shoulder rotation. This helps to improve muscle temperature and joint flexibility and reduce the risk of injury.
2. Shoulder stretching: Next, the static stretching of the shoulders is carried out. Put your hands on the wall or doorframe, keep your body straight and your arms droop naturally. Feel the stretching of the shoulder muscles, keep this posture 15-30 seconds, and then relax. Repeat 2-3 times.
3. Dynamic stretching: After static stretching is completed, dynamic stretching is carried out. For example, push your shoulders forward, raise your arms above your head and feel the stretching of your shoulder muscles. Hold this position 15-30 seconds, and then relax. Repeat 2-3 times.
4. Shoulder training: The following are some common shoulder training moves, which can be adjusted according to personal needs and abilities:
A) Side lift: Hold a dumbbell in each hand, stand or sit, and the arms naturally droop. Slowly raise your arms to shoulder height and then slowly lower them. Each group 10- 15 times, ***3 groups.
B) Front cross lift: Hold a dumbbell in each hand, stand or sit, and your arms will naturally droop. Slowly raise your arms to shoulder height and then slowly lower them. Each group 10- 15 times, ***3 groups.
C) Standing posture recommendation: Hold dumbbells with both hands and stand with your feet shoulder width. Push the dumbbell up from the shoulder to the top of the head, and then slowly lower it to the shoulder height. 8- 12 times in each group, 3 groups.
D) Bird prone: Hold dumbbells in both hands and bend down parallel to the ground. Lift the dumbbell to the sides to shoulder height, and then slowly put it down. Each group 10- 15 times, ***3 groups.
E) Stand against the wall and paddle: Keep your back close to the wall and hold dumbbells with both hands. Pull the dumbbell sideways to one side of the thigh, and then slowly put it back in place. 8- 12 times in each group, 3 groups.
F) supine neck push-back: Lie flat on the flat support and hold dumbbells with both hands. Push the dumbbell from the back of the head to the top of the head, and then slowly lower it to the back of the neck. 8- 12 times in each group, 3 groups.
G) Vertical rowing: Stand or sit down, holding dumbbells with both hands. Pull the dumbbell sideways to one side of the thigh, and then slowly put it back in place. 8- 12 times in each group, 3 groups.
H) Face pull: Stand or sit down and hold the stretcher or rope with both hands. Pull the stretcher or rope to the sides near the chin, and then slowly put it back in place. 8- 12 times in each group, 3 groups.
When doing these movements, please be sure to control the amplitude and speed of the movements so as not to be injured by overexertion. At the same time, adjust the training intensity and frequency according to your physical condition.