The simplest order for beginners to practice shoulder movements

Among the exercise equipment, dumbbells are a very good equipment. In dumbbell movements, some exercises practice shoulders, and some exercises practice chest. Of course, these movements also have good training effects. I believe some people still understand what the shoulder movements are for beginners. So, what are the simplest shoulder movements for beginners? Let’s take a look!

Dumbbell press

Dumbbell press is a special exercise for shoulder parts. During the exercise process, the shoulders will be stimulated strongly and can help everyone exercise other parts of the body together. It is a relatively versatile exercise. In this sport, the first thing to do is to pay attention to. During the pressing process, we should try our best to keep the shoulder posture down. The main purpose of this is to effectively avoid trapezoid muscles replacing the shoulder area and exerting force. Otherwise, this exercise will be the trapezoid muscles. If we want to exercise our shoulders, we should avoid leveraging force and let our shoulders bear more stimulation, so that we can exercise more effectively to the shoulders.

Dumbbell flat bench press

At the beginning, our bodies are lying flat on the bench to relax naturally. At this time, our legs are naturally hanging on both sides of the bench, holding a dumbbell with each hand and putting it on our chest. After we adjust our breathing, I We raise the dumbbells with both hands and push them upwards. Pay attention to our hands being parallel to each other until our arms are straightened upwards, and then we put them back downwards. When we lift our arms upwards, our shoulders are also pulled upwards, so we can effectively exercise the shoulder muscles.

　　Stand-standing support

　　The movement of hands is actually very stimulating to the shoulders, because when doing this training, our whole body is standing upside down on the wall, and then we only use our arms to support our bodies. At this time, the pressure and stimulation our shoulders are naturally very large, so we can exercise our shoulders well. This action is actually more than pressing. It has the effect, and when doing this training, we need to note that when holding the floor, it is best to keep the distance between the two hands above a medium width. If the width is too large, it may cause too much force on the shoulders and may also cause the muscles of the shoulders. However, if the distance between the arms is too small, it may cause too much pressure on the arms. In short, the distance between our arms should be kept at medium, which can be shoulder-width or wider than the shoulders.

　　Straight arm raises flat in front of the straight arm

　　Initiate action, stand naturally with legs, feet shoulder-width, hands are holding barbells or dumbbells in front of the legs, and the distance between the hands is shoulder-width. At the beginning, slowly lift the barbell or dumbbell forward, lift it to a position parallel to the ground, stay for 2 seconds, and then slowly put it down and restore it to the starting action. Generally, 3 sets are done, each set of 12 to 15. Select the weight to 50 to 60% of the maximum weight.

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