A complete collection of scientific and practical fitness exercises

During exercise movements, the exercise uses of each movement are different. For example, some exercises exercise shoulders, and some exercises exercise chest. How a person should exercise shoulders, there are many movements, so what are the exercise shoulders? Some people still understand. So, what are the scientific and practical exercise shoulders? Let’s take a look together!

Action 1

Whether it is at home or in a fixed venue, first choose two dumbbells with suitable weight, one on each hand to practice, keep the body standing, the feet are about the distance from the shoulders, hold the dumbbells naturally, and then spread your arms When lifting the dumbbell, let the arms on both sides rise to a position parallel to the ground, and the palms of the palms are facing down, then drop and lift, repeat for appropriate times.

Action 2

Change the position of the position of standing and holding the dumbbell naturally. The position of this action is not to unfold the arms in a straight line, but to lift the arms forward. During the process, the joints of the arm are slightly bent, and lift the dumbbell to a parallel height of the shoulders. Remember to hold the dumbbell, not fall down, or the palms are facing down.

Action 3

Stand like a soldier, then hold the dumbbell with both hands, first naturally hang on the thighs, and then hold the dumbbells in each hand. It’s time to practice shrugging, tighten your abdomen, raising your shoulders to drive your chest upwards. During the whole process, your arms should be straightened and not bent, and your shoulders should be raised as much as possible, as if you are shrinking your neck.

Action 4

Requiring the help of a puller, select a cross-shaped puller, hold a bracelet in front of the stand equipment, pull the right hand on the right hand, and pull the left hand on the left hand, and then try to pull it behind to concentrate the muscles on the back in the middle, so that the shoulders will be pulled to the maximum extent.

This action is relatively complicated, sit on a chair with a backrest, and double Hold the dumbbell on the chest muscles in your hand, then rotate to both sides and twitch upwards. Remember to straighten your arms when lifting them, otherwise the effect will not be ideal.

Action 6

Stand up, pull up the dumbbells with both hands, the big arms are in a straight line, and the small arms bend and lift the dumbbells, and then move the arms upwards, that is, lift the dumbbells, and after lifting them, change to another type of hand.

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