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Shoulder exercises help develop and strengthen upper body muscles, especially shoulder muscles such as deltoid muscles, trapezius muscles,... However, if practiced incorrectly, it can lead to loss of strength. force and cause injury. Therefore, effective shoulder exercises will help protect the body from injury, creating the body that many people desire.
1. Benefits of Shoulder Exercises
Shoulders are an important part of the body, especially for gym goers who want to have a solid body. A toned shoulder will help you have better health, reduce pressure when performing heavy tasks such as carrying, carrying objects or doing housework,... Besides, the shoulder is a very supportive part. great when you participate in sports such as badminton, tennis, swimming,... Besides, a healthy shoulder bridge will be a great advantage to achieve high performance when competing.
In addition, owning a toned shoulder not only helps you become a strong man, but also creates trust. When you wear a shirt, you can show off all the impressive lines of your body. Especially for those who often wear suits. Full shoulders that create a V-shaped body will make you stand out, confident and attract everyone's eyes.
MORE: 15 shoulder physiotherapy exercises
2. Effective shoulder exercises
2.1 Barbell Overhead Press This is an exercise for those who want to improve, the main muscle groups that are affected are the anterior and middle shoulder muscles. The movements include:
Stand up straight with feet shoulder width apart, back straight. The barbell is placed in front of the shins, stooped down, holding the dumbbell firmly in both hands. Use your shoulders to pull the dumbbells up, straighten your knees and raise your heels, until the dumbbells are at shoulder level, quickly turn your wrists up to support the weight. Continue to push the dumbbells overhead and straighten your arms. Lower the dumbbells to shoulder height and return to the starting position.
Bài tập Barbell Overhead Press
2.3 Dumbbell Push Press This is the basic exercise of weightlifting before switching to using dumbbells to practice. This exercise for the front and middle shoulder muscles includes the following movements:
Stand up straight with feet shoulder width apart, holding a dumbbell in each hand. Forearms are perpendicular to the floor and arms are pressed close to the torso. Exhale and lower your legs into a half squat. Stand up straight and push one arm straight over your head at the same time. Slowly bring your arms back to the starting position and repeat the movement. 2.4 Landmine Press The one-arm barbell is an uncommon weight in the gym, but can be substituted by resting one end of the bar against the wall, with the bar attached to the other end. Movements include:
Stand up straight with one hand on one end of a bar with a barbell and place it directly on your shoulder. Squat down and straighten up quickly. Simultaneously push the dumbbell handle overhead. Hold this position for 1 second and slowly lower to shoulder height. 2.5 Seated Dumbbell This is a popular shoulder exercise for the front and middle shoulder muscles. To perform this exercise, you must adjust the bench up high and sit with your back against it. The movements include:
Start in a two-handed position, holding a dumbbell and placing it on your thighs. Feet placed completely on the floor extended about 30 degrees. Kick your thighs up to lift the weight, arms holding the dumbbells will be perpendicular, biceps parallel to the floor, palms facing forward. Exhale while squeezing your shoulder muscles to push the dumbbells up over your head. Inhale and lower the dumbbells to the starting position, hold the position for 1-2 seconds and repeat the movement. SEE ALSO: 10 exercises to reduce underarm fat
Bài tập ngồi đẩy vai với tạ đơn dành cho cơ vai trước và cơ vai giữa
2.6 Battle Ropes Rope hitting exercise is used in high intensity training sessions to help reduce arm fat. Movements include:
Start in a standing position with your feet slightly wider than shoulder width. Two hands hold the ends of the rope. Lower your body down to a squat position. Raise one hand vigorously. Then lower and raise the other hand. Make continuous two-handed changes as quickly and for as long as possible. 2.7 Barbell Military Press This exercise is performed as follows:
Sit up straight in a chair Hold the bar in both hands, shoulder-width apart and palms facing forward. Lift the bar out and bring it up overhead. Inhale and slowly lower to shoulder height. Exhale and forcefully push the bar over your head, back straight, and stationary. 2.8 Dumbbell Shrugs This is a very dark shoulder exercise, the movements include:
Stand up straight, feet shoulder width apart and hold dumbbells in both hands. Use your shoulder blades to pull your hands up into a shrug as high as possible, while exhaling. Hold this position for 1 second then return to the starting position and inhale. 2.9 Lunging Shoulder Press This is a shoulder exercise that combines lunge and shoulder press, which works for the front and back shoulder muscles. Movements include:
Stand with your feet shoulder-width apart, hold a dumbbell in your left hand and hold it in a position just above your shoulder. Step your right foot forward while lowering your leg so that your thigh is parallel to the floor. Left hand push dumbbells overhead. Hold for 5 seconds, then return to the starting position.
Bài tập Lunging Shoulder Press
2.10 Reverse Dumbbell Flyes Stand straight, feet shoulder-width apart and hold dumbbells in both hands. Lean forward parallel to the floor, knees slightly bent and hands holding dumbbells stretched out in front of you. Exhale, squeeze your shoulder muscles to raise your arms up to the side until parallel to the floor, elbows slightly bent. Inhale and slowly return to the starting position. 2.11 Kettlebell Swings The practitioner stands upright with feet shoulder-width apart, holding a Kettlebell dumbbell in one hand between the legs. Bend your feet while bringing the dumbbell back between your legs. Stand up straight and swing the dumbbells forward in an arc up in front of you. Move the dumbbells down behind your legs while lowering your legs. In summary, shoulder exercises help develop and strengthen upper body muscles, especially shoulder muscles such as delta muscles, trapezius muscles,... Proper shoulder exercise will help you achieve effective results. tall and a nice figure. You can choose for yourself shoulder exercises that are suitable for the gym schedule that the trainer offers.
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References: menshealth.com, mensjournal.com
