How to exercise tiger head and shoulders? Six ways to exercise tiger head and shoulders

Tiger head and shoulders are a name after training shoulders. How to exercise tiger head and shoulders? The training effect is best by side lifting exercise, forward lifting exercise, bend over side lifting exercise and other methods. So, how to exercise tiger head and shoulders? What are the six major methods to exercise tiger head and shoulders? Let’s take a look at what exercise methods are there.

　　Side lifting exercise

　　Preparation posture: Open the legs, as wide as the shoulders, with both arms hanging on the side of the body, hold the dumbbells in both hands, and fist eyes forward.

　　Operation: Raise the arms slowly from both sides to shoulder height, stop for a while, slowly put them down, and restore to the preparatory posture. This movement is repeated 20 times.

　　Forward lifting exercise

　　Preparation posture, open Stand your feet as wide as your shoulders, stretch your arms straight and droop, hold your dumbbell forward and fist inward.

　　Action: Use force on your left shoulder and arm to slowly lift the dumbbell forward to the top of your head, pause for a while, then slowly straighten your arms down, and restore it to a preparatory position. Alternate left and right. This action is repeated 20 times.

　　Bending and side lifting movement

　　Adding posture: Stand your feet, as wide as your shoulders, bend your legs straight, bend your upper body forward about 90°, straighten your arms and naturally droop your dumbbell, and fist eyes forward.

　　Action: stretch your arms, slowly lift the dumbbell forward to level with your shoulders, pause for a while, and then restore it to a preparatory position. This action is repeated 20 times .

forward flexion movement

　　Preparation posture: stand naturally with both feet, step on the handle of the tension device with your right foot, and then naturally hang your right arm in front of the right leg, hold the handle of the other side of the tension device with your right hand.

　　Operation: Bend the arm, while keeping the elbow joint straight, let the right arm lift it close to the right side of the body until the right upper limb is flush with the shoulders. Stop for a while, slowly lower the arm and restore it to the preparatory posture. Then step on the tension device with your left foot, and move the left arm as above, alternately with left and right. Repeat the above 20 times.

　　Abduction movement

　　Preparation posture: same as "forward flexion movement".

　　Operation: straighten the right arm and lift it sideways and flatly, so that the right upper limb and shoulders are flat Stop for a while, slowly lower your arms and restore to a preparatory position. Then step on the puller with your left foot, move your left arm as above, and perform the left and right arms alternately. The above movements are repeated 20 times.

　　Shrugging movement

　　Preparatory position: stand naturally with your feet, stretch your arms straight and droop, hold the bell bar with your hands, and move your back forward, and your fists and eyes are opposite.

　　Operation: Keep your arms straight, trapezoid muscles contract, try to thrust your shoulders upwards until you can no longer be high. Stop for a while, and then restore to a preparatory position. The above movements are repeated about 10 times.

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