In their free time, many people like to exercise. Of course, exercise has many benefits for the body, such as increasing muscles, making people healthier, etc. How does a person train his shoulders with bare hands? He can use methods such as shoulder circling, prone swimming, and arm flexion and extension behind his back. So, what are the six advanced freehand shoulder exercises? Let’s take a look.
1. Around the shoulders
Stand with your arms open to both sides, parallel to the ground. Make a circle with your hands forward. The range of the circle should be small at this time. Repeat about 10 times. Then the circle slowly increases, and the range of the circle is repeatedly increased every 10 times. Stop until you feel tired, then circle backwards.
2. Swimming prone
Lie on your stomach with your forehead on the ground and your arms stretched forward. Lift your arms, then pull them back and up, making a half-circle until your hands reach almost your buttocks. Then reverse your hands and return to the starting position with your arms stretched overhead.
3. Behind the back arm flexion and extension
Find a bench, stand on the side of the bench, sit with your back on the bench, and hold the edge of the bench with your hands on both sides of the body. Then extend your feet forward and lift your butt off the stool. Slowly bend your elbows and lower your body until your elbows form a 90-degree angle. Finally, lift it back to the original position. P.S. You can increase the difficulty of the movement by elevating your feet or bearing weights.
4. Parker push-ups
The starting position is the same as plank support, then raise your hips, lower your head, straighten your elbows, and the whole person is in an inverted V position. Then bend your elbows and begin to lower the top of your head toward the ground. Once you've reached the bottom, push back to the original position until your elbows are straight.
5. Side plate
Stand sideways, with one elbow supporting the ground, the other hand stacked above the body, and the feet stacked. The hands supporting the floor should be under the shoulders, with the entire body as straight as possible.
6. Dive bomber
Initial movements and yogaLike Downward Dog, raise your hips, straighten your elbows and knees, and make your whole body form an inverted V. Then slowly lower your head and stretch your body forward when your head is about to touch the ground. Lower your hips and lift your head forward until your elbows are fully straight.
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