Shoulders are often overlooked in our training… Never mind, there is still time to start because they are essential to the proper functioning of our arms.
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In addition to arms and the tricepsHere are exercises to sculpt your shoulders with a little equipment to do from home.
Shoulder exercises are important not only for physical exercise, for a more defined body and for chest and back support, but also for performing normal activities in our daily life and for avoiding injury.
shoulder press exercisespush shaft)
- 5 to 15 full reps
Begin in a downward-facing dog position, then raise your feet so that the shoulders are over the hands. Bring your legs together so that they form an angle with your body.
Keep your elbows close to your sides as you lower your forehead to the floor. This will make the exercise more challenging, but it will result in much better form and increased strength in the long run.
Try to gently touch your forehead to the floor before returning to the starting position. Drop to the floor in the classic push-up, then push back hard to get back up.
Your back should remain straight and your head should be in the same alignment with your back throughout the movement. Look at your feet, not your hands, during the exercise.
- Between 5 and 15 repetitions, depending on your level
Sit on the floor with your legs straight in front of you. Put your arms at your sides, slightly behind you. If you can, point your fingers forward, if not, twist a little for comfort. Engage your core to get into position.
Keeping your legs straight, straighten your arms, and slowly push your hips outward until your entire body is straight: your ankles, knees, hips, spine, shoulders, and head should be in a straight line.
Gently press the heels into the floor to help extend the hips, lift the chest, and keep the torso contracted. Hold the position for a specified period or number of repetitions.
- 5 to 15 full reps
With your hands shoulder width apart, your elbows fully extended, and your body (head to toe) as straight as possible, bend your elbows so that your arms form a 90-degree angle, then come back up.
Squeeze your glutes and tighten your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.
If you can’t do push-ups, it’s easy to modify the same movement by bending your knees slightly and staying on the floor, or start doing push-ups starting with a lean.
face the wall. Place your hands on the wall, slightly wider than shoulder width and chest height.
Spread your arms out (without locking your elbows) and place your feet slightly behind you so that your chest is tilted forward.
Bend your elbows to bring your chest closer to your hands. Inhale during this step. Do the opposite movement to return to the initial position while maintaining the previous safety instructions. Exhale during this step.
Position yourself facing the floor, resting on your hands and fingertips. Stretch your legs and arms. Hands in push position.
Bring one of your legs toward your arms while keeping the other straight, keeping your fingertips.
The exercise simply consists of moving the right and left knees forward quickly and alternately.
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