Practice shoulder muscles at home! Exercise deltoid muscles with dumbbells at home!

Practice shoulders at home! What training should I do?

Recently, I have received many inquiries from fitness novices, and there are many of the above problems. Many friends who are new to fitness are confused when exercising, not knowing what equipment to use, not knowing what movements to do, and not knowing what muscles to train. In addition to strengthening the body, the most important purpose of fitness is of course to make the body look better. If you want to wear clothes and wear stylish clothes, especially those who work in suits and shirts, how can you not train your shoulders?

The perfect shoulder training introduced this time is very Simple, you only need two dumbbells to train. Since the shoulders are smaller muscle groups, we only need to use three training movements to see how to train!

The first exercise is to over-lift dumbbells, but you should pay attention to the method of holding dumbbells. Remember to keep your palms facing each other, because this can greatly reduce the chance of shoulder joint clamping.

5 groups, 8 times per group, 60 seconds of rest

5 groups, 8 times per group, 60 seconds of rest

（Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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The Second exercise is the dumbbell side-length lifting combination, which is one of the favorite exercises for fitness experts with rich shoulders. Pay attention to using shoulders when practicing. Muscles and forearm muscles should not participate in force as much as possible, otherwise the training effect will be reduced. After completing a set of training, please raise your arms flat and maintain the level of the ground for 30 seconds.

4 sets, 8 times per set, rest for 60 seconds

The third exercise is sitting dumbbell press. Friends who have used push should know that this is a training exercise that requires explosive force. The sitting dumbbell press can focus this explosive movement on your shoulders to increase the stimulation of the shoulder!

3 sets, 12 times per set, rest for 60 seconds

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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