How to train shoulders, there are actually training movements, and among these movements, some can be practiced at home, and some can be practiced in the gym , but many people don’t know what the shoulder exercises in the gym are, of course some people still know. So, what are the names of shoulder exercises in the gym? Let’s take a look below!
Front Raise
1. Starting position: Stand with legs straight and chest raised Tighten your tummy. Hold dumbbells or barbells in both hands, with your arms hanging down in front of your legs.
2. Action process: Hold the bell with a straight arm and lift it upward until it is slightly higher than the shoulder. Stay still for 1 second, then slowly lower your straight arms and return them to the front of your legs. If you use dumbbells, you can do this with your left and right hands once, alternating continuously.
3. Breathing method: Inhale when lifting and exhale when falling.
4. Note the key points: Keep the whole body upright when lifting and lowering, keep both arms straight, and focus on the deltoid muscles.
Lateral raise
1. Starting position: Stand with your feet naturally open, holding dumbbells in both hands, hanging down on both sides of the body.
2. Action process: Contract the deltoid muscles, raise the straight arms to the side and upward until slightly higher than the shoulders, stay still for 1 second, and then slowly lower the arms to the drooping position.
3. Breathing method: Inhale when lifting, exhale when still. Inhale as you come down, exhale as you come down completely.
4. Key points to note: When lifting up and down, keep your whole body upright, do not swing and bend, and keep your arms straight.
Single-arm side pull
1. Starting position: Stand upright with the whole body, and step on one of the handles of the tensioner or one end of the rubber strip with one foot. The other hand is placed on the waist.
2. Action process: Contract the deltoid muscles and pull the tensioner or rubber strip sideways and upward with one hand until it is at shoulder height. Place your other hand firmly on your waist to ensure balance. After pulling up to the highest point, stay still for 1 second. Then, with continued control of the deltoid muscles, let the tension spring or rubber strip slowly relax and contract to the starting position. After repeatedly practicing the pull-up on one shoulder and it becomes weak, switch to the other shoulder.
3. Breathing method: Inhale when pulling up, and exhale after reaching the top. Inhale as you fall, and exhale when you reach the bottom.
4. Important points to note: When pulling up, do not swing your body to gain strength. This movement can also be done with dumbbells while lying on your side.
Bent over side raises
1. Starting position: Stand with your feet open, bend forward 90 degrees, hold dumbbells in both hands, and hang your arms straight under your shoulders.
2. Action process: Contract the posterior deltoid muscles and lift the dumbbells with straight arms from both sides until they are parallel to the ground. Stay still for 1 second, then slowly lower your arms.
3. Breathing method: Inhale when lifting and exhale when falling.
4. Important points to note: When lifting and lowering dumbbells, keep your whole body stable and don’t swing. Focus on the posterior deltoid muscle. Before lifting, relax completely, and when you reach the highest point, contract completely. This action can also be done while lying prone on a bench.
Upright press
1. Starting position: Pull the barbell from the ground to the chest, with the whole body upright.
2. Action process: Push your arms straight up until they are fully extended, stay still for 1 second, and let the barbell slowly drop to your chest.
3. Breathing method: Inhale when lifting and exhale when falling.
4. Important points to note: Do not swing your body when lifting or lowering the barbell. This action is also great for exercising the triceps of your upper arms. If the barbell is lowered to the back of the neck and shoulders, it will have a greater exercise effect on the posterior deltoid muscles, which is called a behind-the-neck press. The chest and back press can also be performed while sitting on a bench. You can also use dumbbells and alternately push up and down with your left and right arms at the same time. In this way, you can inhale when pushing up and falling, and exhale when you are still.
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