How to reduce the shoulder muscles of women most effectively

There are many ways to reduce shoulder muscles. Among these methods, some methods are suitable for women and some methods are suitable for men. I believe someone still knows how to reduce the shoulder muscles of women. So, how to reduce the shoulder muscles of women is the most effective? Let’s learn how to reduce them together.

Method 1

　　Release dumbbells is still the first choice for exercise upper limb strength. It is best to prepare two mutes with different weights. Bells, heavier dumbbells can be used for targeted arm strength training, such as lifting 20 in one set, or lifting 20 in one side, practicing six to seven sets a day; lighter dumbbells can be used to hold them at any time to do some warm-up or stretching exercises.

Method 2

　　Turning up is also a very simple and practical way to exercise upper limb strength. You can plan to make three to four sets a day, ranging from 10 to 20 sets per group, depending on your ability to bear. It should be noted that your hands should be hung vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar. Try not to use the power of the lower body to bounce, rely on the power of your arms. Method 3

　　Doing push-ups can also exercise the strength of your upper limbs. This does not require props and can be done anytime and anywhere. You can do a few at any time when you have time. It should be noted that the hard floor may hurt your palms, so try to avoid roughness. On the cement floor, choose wooden floor, grass or glue floor.

Method 4

　　　Release barbell can exercise upper limb strength and chest muscles at the same time, move the barbell directly above the chest, and then hold the barbell with both hands to lift it vertically. You can arrange the weight, weight lifting and number of groups according to your own situation, and the effect is very obvious.

　　Method 5

　　Do you often do some exercises that often wave your arms, such as playing baseball, tennis, and playing. Squash, volleyball, etc., doing these exercises can not only exercise the strength of the upper limbs, but also exercise your own flexibility and reaction ability.

Method 6

　　Actually, you can play a dozen sandbags and learn boxing or Sanda practices to effectively exercise the strength of the upper limbs and improve the explosive power and flexibility of the upper limbs.

　　Method 7

　　Add to participate in outdoor rock climbing and wall climbing more often, and you can participate in indoor simulated rock climbing at the beginning. If the rock wall is not high, just put enough mats on the bottom. Don’t use a hanging rope, climb with the strength of your limbs, and you can exercise your upper limbs.

Method 8

　　The folding arm bar is also a good way to exercise your arms strength. Choose an arm bar that can withstand weight, hold it flat on your chest with both hands, then fold it down with both hands at the same time, and then slowly spread it to both sides. The number and number of groups should be designed according to the situation. It is necessary to fully unfold before letting go, otherwise you will easily be injured.

　　Method 9

　　Use a tension rope to exercise the upper limbs, fix one end of the tension rope, then pull one arm alternately to exercise, or fix the middle of the tension rope, and pull both arms to exercise at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then lift up with your hands to exercise.

　　Method 10

　　Trial force is to use both sides to fight. Practice the strength of both arms, such as using tug of war, to limit the feet of both sides to not move, and can only be pulled with the strength of both arms and upper body, and the foot moves or falls to the ground as a loss; or use the method of pushing each other to limit the feet of movement, so as to exercise the strength of the upper limbs.

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