ShoulderThere are many muscle exercises, but for novices, many of them will be difficult to start if we have never been exposed to them, so we need to be familiar with them. The process of action. Shoulder muscle exercises generally require specialized movements, so that the effect of the exercise is more obvious. Let’s take a look at how to train shoulder muscles.

Plank

Plank is a very effective way for us to exercise shoulder muscles with bare hands. Plank The bracing movement is a core strength training movement, so it can exercise many muscles. At the beginning, our elbows and feet support our body on the yoga mat to keep it parallel. Note that our body needs to be in a straight line at this time to ensure that the body does not rise and fall. If you insist on doing one group for 1 minute, you can clearly feel that our shoulder muscles are stretching, indicating that there is an exercise effect.

Glute Bridge

Many people think that the Glute Bridge movement can only train the buttocks and legs. In fact, this movement is also effective in exercising our shoulder muscles. At first, we lie flat on the yoga mat. At this time, our legs are open, almost shoulder-width apart. At the beginning of the movement, we bend our legs and raise our knees, and slowly let our buttocks leave the ground. Move up and up until our waist is also off the ground, and finally only the shoulders, head and our feet are supported on the ground. Keep doing this for 30 seconds in one group.

Back-pinch action

First, we lie down on the yoga mat. At this time, our body remains straight and flat. Before the movement begins, we place our elbows bent at our sides, clamping our bodies. At the beginning of the movement, we exert force on our arms and shoulders and backs, and squeeze the elbows of our two hands toward the middle until our shoulders and backs can be clamped off the ground. Then we relax and start the movement again.

The above is an introduction to how to train shoulder muscles. We can all do these movements at home, because they are all free-hand exercises, but the exercise effect is very good.