What are the shoulder exercises? Now, everyone goes to exercise in their spare time. The benefits of exercise and fitness for everyone are very many. Carry out scientific and standardized exercise and fitness. There are also practical standards for sports and shoulder training. So, what are the postures of exercise and shoulder exercises? What are the shoulder exercises in fitness? Common shoulder exercise tips 1. Firstly, the training posture and technical points of deltoid toe are introduced. The first posture: raise the front straight arm horizontally. You can choose barbell or dumbbell in this posture, depending on my hobby. If the deltoid muscles on both sides are always different, I suggest you use barbell. Key points of posture: 1, starting and ending posture. Of course, your legs stand up, your feet are shoulder width apart, and your hands are holding dumbbells or barbells in front of your legs, and your hands are shoulder width apart. 2. At the beginning, gradually lift the dumbbell or barbell forward to the part parallel to the road surface, stay for 2 seconds, and then gradually learn to put it down and return to the start-stop posture. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. Note: when lifting forward, the wrist is slightly bent, breathing before lifting forward, and gradually learning to exhaust when putting down. The second posture: Dumbbell paddles to attention, which depends on dumbbells. This posture is a comprehensive posture, and all the shoulder muscles can be trained, but it is mainly to train our front middle bundle. Key points of posture: 1, the starting and ending postures, of course, are legs standing up, hands and arms holding dumbbells forward, the holding distance is narrower than shoulders, and hands should be relaxed to feet. 2. At the beginning, the dumbbell is gradually lifted, hands are close to each other, and elbows are slightly higher than arms. When the dumbbell is increased to the front of the neck for 2 seconds, you will gradually learn to put down the beginning and end of recovery. 3, generally do 3 groups, each group 12 to 15. The net weight is 50% to 60% of the larger net weight. Attention: Breathe early when rising, and exhaust when recovering. The third posture: Skinkins' lift, which looks very atmospheric, is a posture for training deltoid toes compiled by Sage Skinkins, an old gentleman from Olympia. Key points of posture: 1, starting and ending posture, which can be done while sitting in a chair or standing up. Hold the barbell in front of your abdomen with both hands, with your wrist bent about 90 degrees, your arms to both sides and your palms facing each other. 2. At the beginning, the elbows are extended to both sides, and the palms are gradually pressed down. When the elbow is parallel to the shoulder for 2 seconds, it will gradually repair to the beginning and end. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. Pay attention, it will be stronger if you can interrupt for a long time. It will be more irritating. Breathe before lifting elbows to both sides, and exhale when recovering. Second, the second muscle is the training posture and technical points of our deltoid muscle middle bundle. The first posture, dumbbell side lift, is a classic posture to train our deltoid muscles, which requires barbells. Key points of posture: 1, the starting and ending posture, of course, is to stand up with two legs, hold the barbell with both hands, and hold the barbell with the palms facing each other, of course, to relax. 2. At the beginning, the arm is straight, the wrist is slightly bent, and the arm rotates outward. When the arm is parallel to the shoulder, the time breaks for 2 seconds, and then gradually returns to the origin. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. Note: breathe before your arms are turned out, and gradually learn to let go of your breath. Don't shrink your shoulders. The second posture: barbell shoulder recommended, this posture should sit in a chair and train by barbell. Key points of posture: 1, start-stop posture, upper body upright, sitting in a chair, feet of course, but control the human body, chest out and abdomen in. Hold barbells on both sides of the head, palms forward, and keep the back arm at a 90-degree angle with the body and the back arm. 2. At the beginning, the arm is gradually raised until the arm is straight and the wrist is slightly bent, and then gradually learn to put down the beginning and end parts. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. Note: Breathe before lifting horizontally, and gradually learn to exhaust when lowering. Third, the third muscle is our deltoid posterior bundle, and posture training is the technical point. The first posture: lift on your back, which depends on the barbell. Key points of posture: 1, the starting and ending postures, of course, are to stand up, with feet shoulder-width apart, upper body bent parallel to the road, barbells in both hands, palms facing each other, and kneecaps slightly bent. Keep your back straight. 2. At the beginning, raise your hands to both sides. When the back arm is parallel to the back for 2 seconds, gradually learn to put it down and restore the starting and ending posture. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. Note: you must be anxious about your back and waist, otherwise you will be very easily injured. The second position: the dumbbell strokes with the back shoulder. This position depends on dumbbells. Key points of posture: 1. The starting and ending posture is the same as the standing posture of the back horizontal lift. It is to hold dumbbells, and the grip distance is slightly wider than the shoulder. Of course, my arm is loose. 2. At the beginning, pull the dumbbell vertically upward above the arm level for 2 seconds, and then gradually downward to the start-stop position. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. The third posture: sitting flat, similar to flat, but I think the stimulation is more timely. By barbell. Key points of posture: 1, start-stop posture, sitting on a flat stool, of course, putting your feet down, stabilizing your body, bending forward and sticking to the thigh root, naturally relaxing your arms and holding the barbell, keeping your arms straight and your wrists slightly flexed. 2. At the beginning, the arm is slowly lifted to both sides slightly higher than the back, and it is interrupted for 2 seconds. Later, it gradually learned the start-stop posture of putting it down. 3, generally do 3 groups, each group 12 to 15. Choose 50% to 60% with larger net weight. What are the shoulder exercises in fitness, and what are the shoulder exercise tips that can be used at ordinary times? 4. Strengthening the shoulder muscles can stabilize the shoulder joint. "Flying Birds" is a relatively simple and practical exercise method. First of all, stand normally, with legs slightly bent, chest out and upper body vertical. Keep your arms close to your sides, turn off your elbows and bend them at 90 degrees. Hold dumbbells or fists with both hands. When exhaling, raise your arms horizontally, stay for 2-3 seconds, feel the shoulder muscles tighten, and then slowly put them down. Keep the elbow joint in the same plane, and tighten the back muscles when completing the action, so that the trunk is in a stable state and cannot swing back and forth. Do 3-5 exercises in groups of 20 times and step by step. If you do a lot for the first time, it will cause muscle aches and the exercise effect is not good. What are the shoulder exercises? What are the common shoulder exercises? 3. Keep your body upright, face the table or windowsill sideways, hold the table or windowsill with one hand and straighten your elbows. Fix the other hand, take a small step forward, move forward, and keep the arm supporting the desktop still, so that the shoulder joint can be stretched passively. Then switch to the other side to do the above action. 2. Stand back against the edge of the table or windowsill, hold the edge of the table or windowsill with both hands, keep your hands and upper body still, and bend your elbows. Bend your knees and squat, so that the shoulder joint can be passively lifted forward or upward. 3. Keep one arm away from the table or windowsill, stand facing the table or windowsill, straighten your arm and put your hands on the table. Keep your hands and upper body still, bend your knees and squat down, so that your shoulder joint can be passively lifted forward and upward. 4. Stand sideways about one arm away from the table or window sill, with the upper arm straight, palms on the table or window sill, hands still, kneel down, and the upper body slightly leans inward, so that the shoulder joint is passively abducted. 5. Stand by and bend your elbow, put your left hand on the inside of the door frame, keep your forearms still, and rotate your body to the left, so that the shoulder joint is passively rotated internally. Then, the body rotates to the right, so that the shoulder joint is passively externally rotated.