Effective shoulder exercises for girls in gym

There are many movements for how a person should practice shoulders. Among these movements, some movements are suitable for girls and some movements are suitable for boys. However, many people do not know what shoulder movements are for girls in the gym, and of course some people still know them. So, what are the effective shoulder exercises for girls in the gym? Let’s learn about them together!

Action 1

　　First of all, you have to have two dumbbells. Choose the weight you can control, which means it is not difficult to lift it, but it is enough to have weight. How to do it? Standing, hold one dumbbell in each hand and stand up the dumbbell, that is, the two dumbbell boards are in a state of up and down, bend the arm, and the forearm and the arm are at an angle of 90 degrees, then twist the arm to drive the dumbbell and the arm to raise it, try to straighten the entire arm, and then go down Repeat cross exercises with both hands about 12 times.

　　Note: After all, dumbbells still have weight. When reaching the peak, remember to hold them firmly and not fall off. If you feel your arms are sore, don't force them.

　　Action 2

　　Dumbells rotate around. Of course, if there are other suitable objects, this action is to surround the dumbbells or other objects (the following is used instead of dumbbells) around the head, so that you can exercise your shoulders at multiple angles. Specific action requirements: First, hold the dumbbells with both hands and place them at a distance from the chest, first lift them in front, and then recover. Next, wrap the dumbbells around the neck from one side, remember to make the shoulders rotate 360 ​​degrees, so that they can be effective for exercise. !The two sides must be carried out, that is, the starting position on the left is a circle and the starting position on the right is a circle.

Action 3

　　Dumbells expand the chest. Still hold the two dumbbells, first stand in a position, and naturally lower the arms holding the dumbbell. At the beginning of the movement, lift the dumbbell until the two arms are bent parallel to the ground, and then pull the dumbbell back for the exercise of chest expansion. When pulling the dumbbell back, bend the arms to let the dumbbell approach the chest, and then expand the chest. This way the shoulders can be very stimulating, and do about 12 times.

This action must be done later. This requires a lot of strength for shoulders and arms. Specific requirements: hold the dumbbell with both hands, bend the arms, bend the elbow forward, try to be at a perpendicular angle to the upper arm, keep the upper arm straight, The dumbbell sways in front of your eyes, and then after lifting the dumbbell to reach its peak, the fall becomes the shoulders in the same line, that is, the dumbbell becomes in the ear, and the two elbows are facing both sides. Repeat some movements 10-15 times to stimulate the shoulders very well!

Action 5

　　Snatch the dumbbell. Hold the dumbbell with both hands, the joints of the hand are slightly bent, and the palms are held down. Then when grabbing the dumbbell, the palms are facing up. This way, the repeated positioning can allow the arms to practice at multiple angles between the transitions, and the shoulders also play a role in stretching during this process.

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