The shoulders are one of the most training parts of the body. When performing many exercises, the main load falls on the shoulder area. Therefore, every careless movement can lead to injury if the muscles, ligaments and joints of the shoulders are not properly prepared. Incorporate shoulder exercises into every workout and you can confidently take on new heights in sports and fitness.
Instructions
Step 1
Take dumbbells, choose their weight in the range from 1 to 5 kg. Stand straight, legs apart shoulder-width apart, arms extended in front of you at chest level. As you inhale, bend your elbows slightly and spread your arms to the sides. As you exhale, bring your hands together again. Repeat the exercise 10 to 20 times.
Step 2
Raise your arms above your head. With an exhalation, lower your arms down, linger in a position where they are parallel to the floor. For 20 - 30 seconds, make springy up and down movements with your hands. As you inhale, raise your arms to the starting position. Repeat the exercise 6 to 8 more times.
Step 3
Lie on your stomach, rest your toes and elbows on the floor. As you inhale, lift your entire body off the floor, forming a plank. Fix the position for 5 - 7 minutes. You will have support in the exercise only on the toes of the legs and forearms. With an exhalation, lie on the floor, lift your upper body, cross your arms over your chest, grasp your shoulder blades with your palms. Lower your whole body to the floor, and press down on your crossed arms. In this stretch, you will feel the shoulder joints open. Lie for 1 minute in this position. As you inhale, rise up, free your hands and lower them to the floor, relax.
Step 4
Sit on the floor with your legs extended, palms near your hips. Bend your knees as you inhale, lift your hips up. Try to make your posture resemble a table, that is, the body and thighs should be parallel to the floor, and the arms and legs should be perpendicular to it. Try to feel the shoulder joints open. If you are free to stand in this position, then raise your hips even higher and move a little towards your knees.
Step 5
Do not miss the opportunity to additionally affect the shoulder area. This will help you: boxing and swimming. Inverted postures such as headstand or handstand are also great shoulder exercises.
