We all know that regular exercise has many benefits, and in exercise movements, the exercise effect of each action is different, so you can choose the action according to the exercise effect you want, then how to exerciseShouldermuscles, many people still know about them. So, what are the most effective ways to exercise shoulder muscles? Let’s take a look below!
1. Lateral raise
Preparatory position: stand with your feet open, Shoulder width apart, arms hanging by your sides, holding dumbbells in both hands, fists facing forward.
Action: Slowly raise your arms from both sides to shoulder height, pause for a moment, slowly lower them, and return to the ready position. Repeat this action 20 times.
This action can also be performed with one arm, alternating left and right sides.
Key points: Keep your upper body upright when standing, and do not shrug your shoulders when lifting.
Function: Mainly develops the lateral deltoid muscles.
2. Front raise movement
In the preparatory position, stand with your feet shoulder-width apart, arms straight and drooping, hold the dumbbells forward with the back of your hands, and the heels of your fists inward.
Action: Use your left shoulder and arm to slowly lift the dumbbell in front of your body to the top of your head, pause for a moment, and then slowly straighten your arms downward to return to the ready position. Alternate left and right. Repeat this action 20 times.
Key points: Keep the upper body upright, straighten the elbow joint when lifting, do not move too fast, and do not use force.
Function: Mainly develops the front deltoid muscle. It also has an effect on the pectoralis muscle, trapezius muscle, anterior rectangular muscle, and upper arm muscles.
3. Bending side raise exercise
Preparatory position: stand with feet shoulder-width apart, straight legs bent at the waist, upper body bent forward about 90°, arms Hold the dumbbell straight and hanging down naturally, with your fists facing forward.
Action: Straighten your arms and slowly lift the dumbbell forward to shoulder level, pause for a moment, and then return to the ready position along the original path. Repeat this action 20 times.
Key points: Keep your chest straight, raise your upper arms slightly, do not raise your upper body to use force, raise your elbows and shoulders flat and tighten them. Relax your arms as you lower them.
Function: Mainly develops the strength of the posterior deltoid muscle.