A complete collection of methods for women's shoulder muscle exercise at home

There are many exercise methods for how to exercise shoulder muscles. Among the shoulder exercise methods, some methods can be practiced at home, and some methods can be practiced outdoors. I believe someone still understands the methods for exercise at home. So, what are the methods for exercises for women at home? Let’s take a look at the exercise methods.

1. Alternate dumbbell lifting

　　Stand up both feet, shoulder width, hold dumbbells in both hands, bend elbows in front of the body, and raise one arms in turn.

　　When lifting, inhale and stretch your arms, keep your body upright, straighten your chest and abdomen, then exhale and then put down to restore, so as to alternately Do it downward, and do not move too fast.

2. Raise the dumbbell in front

　　　Stand up the feet, hold the dumbbell in front of the body with both hands, stretch the arms, and face the fists. Then raise the dumbbell with one arm, lift it flat from the front of the body and continue to lift it up above the top of the head.

　　　Pay attention to inhale and put down when raising the arms, exhale when restoring, keep the body straight, and exert force when the arms are straightened.

　　3. Raise the dumbbell in the side

　　Stand up the two feet, hold the dumbbell in front of the body with both hands, stretch the arms, and move the fists forward. When exercising, exert force with both arms straight to both sides to the height of the shoulders.

　　Note that when lifting the side, it is advisable to inhale with your nose, the speed should be slightly slower, and when putting it down, you should exhale with your mouth.

4. Lift the dumbbell side up

4. Lift the dumbbell side up

　　Stand the feet, hold the dumbbell in front of the body with both hands, straighten the arms, and move forward with the fist. During the exercise, exert force, extend the arms straight to both sides and then continue to above the head.

　 　　Note that during the exercise, the arms are always straightened, and then stop after lifting up, tighten the shoulders and chest, and then restore according to the original route.

5. Lie on the bench on the back, bend the legs, and bend the legs, separate the feet to touch the ground, straighten the arms on the side of the body, hold a dumbbell with each hand, and then hold a dumbbell with each hand, Hold the dumbbells straight on the back of your arms and lift them up to your chest until they are perpendicular to the body.

　　　　Note that you inhale when lifting up this movement and exhale when restoring.

　　6. Lift the kettlebell on the upper side

　　Stand on both feet, stretch out and droop on both sides, hold a kettlebell with both hands, then bend your arms and raise them flat on the elbows, droop your forearms, lift your upper arms as much as possible, pause for a while before slowly lowering.

　　　Pay attention to inhale deeply when pulling up, and exhale when putting down.

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