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Having a firm shoulder is the dream of many people. Shoulder muscle groups are the most frequently used muscle groups in the upper body. Any manipulation with the arm, including: push, pull, lift, press... all need to use the shoulder. Because the large range of motion of the shoulder muscles comes with many potential injuries, it is important to strengthen the shoulder blades with anterior and posterior shoulder exercises at home. The following suggested movements will help you to compact and tone this shoulder area.
1. Anatomical structure of shoulder muscles
Consists of 3 important muscle bundles that manage the activities of the shoulder muscles, including:
Altrerior Deltoids. Lateral Deltoids. Posterior Deltoids. Shoulder exercises at home can be divided equally into 3 groups to practice these 3 shoulder parts. Examples: forward lifts, dumbbell pushups, barbells (concentrates anterior shoulder, mid-shoulder muscle), arm crouching exercise, Face pull (raises posterior shoulder).
MORE: The most effective shoulder exercises
2. Suggestions for shoulder exercises at home that are easy to apply
2.1. Dolphin diving pose
Advantages: Diving Dolphin helps to train the front muscle group without any equipment. Helps increase the firmness and stability of the shoulder muscles while keeping the arms and legs fixed throughout the exercise.
How to do it:
Start in a standard Plank position. Elbows placed perpendicular to shoulders, feet hip-width apart. Tilt your legs forward about 20-30cm, pushing your hips up so that your body forms a triangle. Lower your hips down and keep your body in a straight line. Reverse the movement to return to the starting position and repeat.
Bài tập vai tại nhà tư thế cá heo lặn
2.2. Plank reach and touch
Pros: The Reach and Touch Plank is an extremely good self-contained sequence to train the forearms.
How to do it
Start in a plank position with arms straight, feet hip-width apart. Reach your right arm straight forward then return to the original position. Reach your right arm to the right, then return to the original position. Reach your left hand under your body to touch your right leg while keeping your body balanced in a straight line. Return to plank position. Do all the steps and then switch to the other side (left arm).
2.3. Lift weights to the sides
Pros: This dumbbell lateral raise is extremely effective for training the mid-muscle group.
How to do it
Stand up straight, feet hip-width apart. Hold both hands at your hips, holding a dumbbell in each hand. Simultaneously raise arms straight out to the sides until they are shoulder-width apart (keep palms facing down). Lower your arms gradually and repeat. SEE ALSO: Effective shoulder exercises for men
2.4. Back shoulder dumbbell exercise
Advantages: The reverse fly exercise is not only good for the upper back, but also strengthens and tones the back shoulder muscles.
How to do
Legs shoulder width apart, holding a dumbbell in each hand. Bend forward until your chest is parallel to the ground. Hold dumbbells hanging straight down at hand level, palms facing each other. Keeping your back straight, raise your arms out to the sides until they are in line. As you move, squeeze your shoulder blades together. Bring your hands back to the original position, continue to repeat the movement.
2.5. Push the barbell over your head
Pros: The military press targets the entire deltoid and is great for developing triceps, pectorals, and biceps.
How to do it
Stand up straight, feet shoulder width apart, holding a dumbbell in each hand. Step one foot forward. Bring dumbbells up to shoulder height, palms facing forward. Lift the dumbbell straight overhead, keeping it in a slightly overhead position. Slowly lower the dumbbell back to shoulder level, repeating the movement.
2.6. Weightlifting Squats
Advantages: The Clean squat press is a full-body exercise, but it's also very good for the shoulders. Although more complicated than the regular squat, it is very effective for developing the shoulder muscle group.
How to do
Legs hip-width apart, hands placed at hips, holding a dumbbell in each hand. Get into a squat position, keeping your hands at your sides. Stand up and roll your arms up to shoulder height, palms facing each other. Without pausing, return to the squat position and then stand up again with the dumbbells at shoulder height, weight on your shoulders. Lower the weights back to the sides as you lower your body back into the squat position. Repeat the entire movement until enough reps/set.
Bài tập vai tại nhà cầm tạ Squat
2.7. Arnold shoulder push
Advantages: The Arnold shoulder push (Arnold Press) has an effective effect on the middle and front muscles. The swinging motion is also great for improving shoulder stability.
How to do it
Stand up straight, feet hip-width apart. Hold a dumbbell in each hand. Keeping your back straight, bring the dumbbells up to shoulder level (forearms in front of chest and palms facing back). Rotate the dumbbells so that your palms are facing your body. Slowly lower the weight back to the starting position and repeat. SEE ALSO: Learn slim shoulder exercises for women at home
2.8. Puppet shoulder push
Pros: The scarecrow press is a variation of the traditional shoulder push. This move is great for strengthening the biceps and shoulder muscles.
How to do it
Hold a dumbbell in each hand. Keep your hands perpendicular to your elbows at 90 degrees (forearms in front of you). Push your hands to the sides to form a wide U shape. Lift the dumbbell straight overhead, keeping it in a slightly overhead position. Slowly lower the dumbbells back to shoulder level, bend at right angles, and then repeat.
2.9. Shoulder press with straight leg kick
Advantages: The shoulder press combined with straight leg kick helps to exercise chest muscles, shoulder muscles, and helps improve balance and movement of the hip area.
How to do it
Stand up straight, feet hip-width apart. Hold the dumbbell with your elbows perpendicular to your shoulders (forearms facing each other). Hold dumbbells and raise your arms straight up over your shoulders. As you lower the weight back to shoulder level, raise one kicking leg forward. As you lower your legs, bring the weights back overhead. Lower the dumbbells again, this time lifting the other leg and kicking it straight in front of your body. Continue alternating legs with each set.
2.10. Lunge movement combined front and side
Advantages: Alternating lunge with lateral and front raise is a highly effective full-body exercise, especially for the front and middle shoulder muscles and trains the whole muscle. butt .
How to do it
Stand with your feet shoulder width apart. Place both hands at hip level, holding a dumbbell in each hand. Keeping your back flat and centered, extend your arms straight out in front of your chest, palms facing each other. Lower your arms, turn to the left, and lower yourself into a crouching position (back knee bent 90 degrees, front thigh parallel to the floor) with arms extended straight out to the sides, palms down. Lower the dumbbells as you stand up, rotating back to center to return to starting position. Repeat the entire sequence, this time rotating to the right. Above are popular anterior and posterior shoulder exercises at home. These exercises come in a single, combination or full body form to help keep the body lean and toned. If you don't have the means or time to go to the gym, you can consider doing these shoulder exercises at home yourself.
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Reference source: Openfit
