Among the training equipment, there are some very good equipment, and dumbbells are one of them. At the same time, in the dumbbell movements, the training effect of each movement is different. If some movement trainingShouldermuscles, some movements train back muscles. So, what are the fitness dumbbell shoulder exercises? Let’s take a look below!
Action 1
1. Stand with your torso straight and hold a vertical pendant in each hand. on both sides. Elbows should be close to the body.
2. With your palms facing your torso, your feet should be shoulder-width apart. This is your initial position.
3. Keeping your body straight and your trunk stable, lift it to both sides of your body until it reaches shoulder height. Exhale while doing it.
4. After feeling the contraction, stay for a moment, then return to the initial position and inhale at the same time. Tip: Keep your palms facing down and raise your little finger slightly as you lift and lower to concentrate the stress on your shoulders.
Action 2
1. Stand with one hand in each hand, your torso straight, place it on the front of your thigh, palm facing your thigh, straighten it.
2. Keep your torso stable (do not shake), lift it to the front of your body, bend your elbows slightly, and keep your palms facing down. Continue lifting until it is almost parallel to the ground. Exhale while doing this step, and hold for a moment when you reach the top.
3. As you inhale, lower back to the starting position.
Action 3
1. Stand with your feet shoulder-width apart and hold one in each hand. Lift to head position with elbows bent at approximately 90 degrees.
2. Be sure to perform this action strictly, do not use force or lean back, straighten your elbows and raise your hands together above your head.
3. Pause, and then slowly return to the starting position.
Action Four
1. Hold one in each hand, with the palm facing forward, and the grip distance is slightly less than shoulder width. It should hang above the thighs. It should be straight, with your elbows slightly bent and kept straight.
2. Exhale and pull the rope lever sideways with your shoulders. It should be kept close to the body when pulling. Let your elbows drive the entire movement. Continue to pull up until it almost touches your chin. Tip: Use your elbows to drive this movement. Your elbows should be higher than your forearms as you pull up. In addition, the body should remain stationary and pause for one second at the top of the movement.
3. Slowly lower it back to the starting position, and inhale while doing this part of the movement.
Action 5
1. Place a pair in front of a flat bench.
2. Sit at the end of a bench with your feet together, behind your calves.
3. Bend over, but with your back straight, pick it up. This is your initial position.
4. Keeping your torso forward and unchanged, bend your elbows slightly and lift them by your sides until they are parallel to the ground. Exhale as you lift. (Note: Avoid shaking the torso or falling directly without stopping)
5. Stay for a moment when reaching the top, and slowly return to the initial position.