When women perform upper body exercises, they prefer to train their chest and arms, but often forget to train their shoulders. But in fact, many girls now have some shoulder problems, and shoulder training can be a good way to shape their shoulders. So do you know what are the shoulder shaping exercises for women? Let’s go take a look below!
Before training begins , use a small weight to activate the deltoid muscles and prepare the target muscles to better complete the next formal training. During the training process, use dumbbells of about 1.5KG, 12-20 times for each action, each time 3-5 groups. Stretch and relax after training.
Action 1: Standing dumbbell press
Exercise target: anterior deltoid, middle deltoid, core muscles
Double Stand with your legs slightly apart, your back straight, your core tight, and a dumbbell in each hand in front of your body. Keep your body stable, keep your core tight, use your deltoid muscles to push the dumbbell upwards until your arms are straight, but your elbows are slightly bent; pause at the top, contract your deltoid muscles, and then control the speed and slowly lower it back down.
Action 2: Seated barbell front raise
Exercise target: anterior deltoid muscles
Sit with both feet on the ground , back straight, core tightened, hold the barbell in front of the body with both hands. Keep your body stable, keep your elbows slightly bent, and use your deltoid muscles to drive your arms upward; pause for a moment when you reach eye level, contract your deltoid muscles, and then control the speed and slowly restore it.
Actions Three: Kneeling dumbbell lateral raise
Exercise target: middle deltoid muscle
Kneel down, place your feet on the ground to fix your lower limbs, keep your back straight,Tighten your core, hold a dumbbell in each hand hanging by your side, and lean your upper body slightly forward. Keep your body stable, keep your elbows slightly bent, and use your deltoid muscles to drive your arms upward to the side; when you reach shoulder height, pause for a moment, then control the speed and slowly lower it back down.
Action 4: Bent over and single-arm dumbbell lift
Exercise target: rear deltoid muscles
Stand with legs slightly apart , with your back straight, bend your hips and lean forward until your upper body is almost parallel to the ground. Hold your thigh with one hand, and hold a dumbbell hanging in front of your body with the other arm. Keeping your body stable, use your deltoid muscles to drive your arms to lift the dumbbells sideways and upward. When the upper arms are at shoulder height, stop for a moment, then control the speed and slowly lower and return. Pay attention to opening and lifting the upper arms outwards, rather than close to the body and upwards.