Dry goods sharing-how to carry out a complete shoulder training
The whole process of shoulder training
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Treadmill or rowing machine.
Or a rowing machine to warm up.
5- 10 minutes rowing time
Warm up until you sweat a little.
Choose between rowing machine and treadmill.
The whole process of shoulder training
② Stretch the shoulders before training.
Deltoid stretching
Straighten your arms beyond the midline of your body.
Lift horizontally to one side
Hold for 30 seconds.
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Chest expansion and stretching
Stand with your hands open and parallel.
Feel the stretching of the chest and the front of the shoulders.
Hold for 30 seconds.
The whole process of shoulder training
③ Exercise the shoulders before training.
Three v's
Lateral lifting of elastic belt
Step on your feet and hold elastic belt with both hands.
Bend your elbows slightly and exhale.
Each group circulates 4 groups 16 times.
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Elastic band money Ju Ping
Step on your feet and hold elastic belt with both hands.
Raise your arm before exhaling.
Each group circulates 4 groups 16 times.
The whole process of shoulder training
(4) formal group shoulder exercises
Sit on dumbbells and push shoulders.
Sit in a sitting position and raise dumbbells with both ears.
Exhale close to the ear and straighten your arms.
Each group circulates 4 groups 16 times.
Standing side lift
Stand with dumbbells in your hands and your shoulders sink.
Bend your elbows slightly and exhale.
Each group circulates 4 groups 16 times.
Unilateral side lift
Stand with dumbbells up and sink your shoulders.
Elbows bend slightly, arms exhale and lift.
Each group circulates 4 groups 16 times.
The whole process of shoulder training
(4) formal group shoulder exercises
Stand in front and lift horizontally.
Stand with dumbbells in your hands and your shoulders sink.
Raise your arm before exhaling.
Each group circulates 4 groups 16 times.
Sitting posture, bending over and lifting horizontally.
Sit on the stool and lean forward.
Bend your elbows slightly, and then use your arms to abduct.
Cycle 4 groups, 20 times in each group.
Flat lifting dumbbell
Kneel on one knee and support one arm on a stool on one side.
Lift your back to your chest.
Each group circulates 4 groups 16 times.
The whole process of shoulder training
⑤ Relax your shoulders after practice.
Pull the wall with one hand
Stand up straight with your palms against the wall.
The boom is parallel to the ground.
Hold for 30 seconds.
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Head and chest stretch
Stand with your fingers crossed.
Arms up, palms facing the ceiling.
Hold for 30 seconds.