Many fitness enthusiasts will pay more attention to training the chest muscles, back muscles, and even leg muscles. After all, the muscles in these parts are relatively large and relatively easy to exercise. However, if you want to achieve a good fitness effect, you must start from Starting from the whole body, the shoulder muscles are usually easily ignored by people, but their role is also very important and they need to be well exercised.
Action 1: Bend over and raise dumbbells to the side
Want to exercise the shoulders For muscles, attached dumbbell flyes are a good choice. First of all, you need to stand on the ground with your feet and shoulders about the same width apart. In order to maintain balance, you can bend your knees a little, but don’t bend them too much. Straighten your back and lean forward as much as possible until it is parallel to the ground. Hold both hands on each side. Take a dumbbell and hang it naturally in front of you. When doing the movement, lift the dumbbell to your side as high as possible. The best effect is to keep your arms parallel to the ground.
Action 2: Standing Side Raise Dumbbells
The preparatory posture for standing side raises is similar to that of standing side dumbbell raises. Both feet are shoulder-width apart. , Make sure your waist and back are straight and cannot be relaxed. Then hold the dumbbells with both hands and let them hang naturally to the outside of your thighs. When you are ready, you can use your shoulder muscles to activate your arm muscles to slowly lift the dumbbell from your side. It is best to lift the dumbbell to the same height as your shoulders, stay for a few seconds, and then lower it along the original path. This action is very effective in exercising the shoulder muscles.
Action 3: Lift dumbbells in front of a seated position
In fact, if you want to exercise shoulder muscles, you can not only stand, but also bend over and sit. Moreover, both front raises and lateral raises mobilize the shoulder muscles, which can give them a good workout. The lateral raise is difficult for most people, so beginners can try the front raise first, which is relatively simple. When doing front raises, we can find a stool and sit down, with our feet spread out shoulder-width apart, flat on the ground, holding a dumbbell in each hand, and lift the dumbbells to the same height as our shoulders.