Fitness shoulder exercises_Fitness shoulder exercises

Nowadays, everyone goes to the gym in their free time. Fitness has many benefits for people. It not only makes everyone's figure more perfect, but also makes everyone's body healthier. Many people choose to go to professional fitness centers when exercising, and let the coach guide them so that they can carry out scientific and reasonable fitness. There are specific rules for shoulder training in fitness. So, what are the exercises for shoulder training?

First, let us introduce the exercises and technical essentials of the anterior deltoid muscle.

The first movement: straight arm raise in front of you. You can choose dumbbells or barbells for this movement, depending on your personal preference. If the width of the two sides of the deltoid muscles is different, it is recommended that you use dumbbells.

Action essentials:

1. Starting position: Stand naturally with your legs, feet shoulder-width apart, hold the barbell or dumbbells in front of your legs with your hands, and place your hands shoulder-width apart.

2. At the beginning, slowly lift the barbell or dumbbell forward until it is parallel to the ground, stay for 2 seconds, then slowly lower it to return to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note: Bend your elbows slightly when lifting forward, inhale before lifting forward, and exhale as you slowly lower it.

The second movement: barbell upright rowing, this movement is done with the help of a barbell. This movement is a comprehensive one, which can train all the shoulder muscles, but it mainly trains our anterior and middle bundles.

Action essentials:

1. Start with your legs standing naturally, holding the barbell with the backs of your hands facing forward, the distance between your hands should be narrower than your shoulders, and your hands should hang down to your legs.

2. At the beginning, slowly lift the barbell with both hands close to your body, with your elbows slightly higher than your hands. When the barbell is lifted in front of your neck, pause for 2 seconds, then slowly lower it to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note: Inhale before going up and exhale when returning to the original position.

The third movement: Scott lift. This movement has a great origin. It was created by Mr. Olympia Larry Scott to exercise the anterior deltoid muscles.

Action essentials:

1. Starting position: This movement can be done while sitting on a stool or standing. Hold dumbbells with both hands in front of your abdomen, bend your elbows about 90 degrees, with the backs of your hands facing outwards and your palms facing each other.

2. At the beginning, lift your elbows to both sides and slowly lower your palms. When your elbows are parallel to your shoulders, pause for 2 seconds, then slowly return to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note that it is better if the pause time is longer. The excitement will be greater. Inhale as you lift your elbows to the sides, and exhale as you return them to the original position.

The weights used in the gif are heavier, so the starting positions are different.

The second muscle is the exercise movements and technical essentials of the middle bundle of our deltoid muscle.

The first exercise is the dumbbell lateral raise. This exercise is a classic exercise to train the middle bundle of our deltoid muscles and requires the use of dumbbells.

Action essentials:

1. Starting position: Stand naturally with your legs, hold the dumbbells in both hands, with your palms facing each other and let the dumbbells hang naturally.

2. At the beginning, stretch your arms, bend your elbows slightly, and rotate your arms outward. When your arms are parallel to your shoulders, pause for 2 seconds, then slowly return to the original position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note: Inhale as you rotate your arms outward, and exhale as you slowly lower them. Don't shrug.

The second exercise: dumbbell shoulder press. This exercise requires you to sit on a bench and practice with dumbbells.

Action essentials:

1. Starting position: sit on a stool with your upper body upright and your feet placed naturally, but keep your body steady, chest up and abdomen in. Hold the dumbbells on both sides of your head with your palms facing forward, keeping your upper arms at a 90-degree angle to your torso, and your forearms at a 90-degree angle to your upper arms.

2. At the beginning, slowly raise your arms until your arms are straight with your elbows slightly bent, then slowly lower them to return to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note: Inhale before lifting, and exhale as you slowly lower.

The third muscle is our posterior deltoid muscle and the exercise method is the technical essentials.

The first exercise: bent-over lateral raise, this exercise requires the use of dumbbells.

Action essentials:

1. Starting position: stand naturally with your feet shoulder-width apart, bend your upper body forward parallel to the ground, hold dumbbells in both hands with your palms facing each other, and bend your knees slightly. Keep your back straight.

2. Start by raising your hands to both sides. When your upper arms are parallel to your back, pause for 2 seconds, then slowly lower them to return to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

Note: Your back and waist must be tense, otherwise you may get injured easily.

Second exercise: Barbell rear shoulder row. This movement requires the use of a barbell.

Action essentials:

1. Starting position: Same as the bent-over lateral raise, grip the barbell slightly wider than your shoulders. Let your arms hang naturally.

2. At the beginning, pull the barbell vertically upwards to a position higher than the horizontal position of the arms, pause for 2 seconds, and then slowly lower it to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

The third movement: seated prone lateral raise. This movement is similar to seated prone lateral raise, but I personally feel that it is more stimulating. Use dumbbells.

Action essentials:

1. Starting position: sit on a flat bench, place your feet naturally, stabilize your body, bend forward until your body is close to your thighs, hold the dumbbells in your arms and let them hang naturally, straighten your arms, and slightly bend your elbows.

2. At the beginning, slowly raise your arms to both sides until they are slightly higher than your back, pause for 2 seconds, and then slowly lower them to the starting position.

3. Generally do 3 sets, 12 to 15 in each set. The weight should be 50 to 60 percent of the maximum weight.

The above is what I shared with you about the movements and technical essentials for shoulder muscle group exercises. The key to fitness is persistence. If you find it helpful, please follow the pictures below. mwah!!!