In training movements, each movement has some effect, so when exercising, you can choose movements according to your training goals. There are many movements in how to train shoulders, and these movements are divided into bare hands and equipment. I believe some people still know what the movements for shoulder training are with bare hands. So, what are the exercises for freehand shoulder training without equipment? Let’s take a look below.
Basic push-ups
1. Action essentials
(1) Support both hands on the ground or on a support. The distance between the hands is slightly wider than the shoulder. The arms are straight, the shoulders and chest are slightly forward, so that the vertical line of the shoulder joint is at an angle of 10 to 15 degrees with the ground. Stand together and support yourself on your toes. Keep your chest up and your torso tight.
(2) Inhale and slowly sink your body until your chest is almost close to the ground; exhale, raise your upper body back to the starting position, tighten your chest at the same time, pause for a moment at the maximum contraction position, sink your body again, and repeat the above actions.
2. Attention
(1) Push-ups are not restricted by equipment and can be performed anytime and anywhere.
(2) Although push-ups mainly train the chest muscles, they also have a certain stimulating effect on the shoulder muscles.
Handstand push-ups
1. Action essentials
(1) First do the starting position of ordinary push-ups, then lift your feet to the top of a chair or a box, move your hands on the ground a few steps back, keep your buttocks facing the sky, and your upper body in a straight line.
(2) Then follow the standard of doing push-ups, keep the upper and lower body at a fixed angle, bend the arms, bring the head as close as possible without touching the ground, and then straighten the arms to return to the original position.
2. Attention
(1) This handstand push-up is improved from the basic push-up. It combines the movements of handstand arm curls and push-ups. The effect is equal to the bench press, and it stimulates the shoulder muscles more..
(2) Don’t pursue quantity during the movement, but focus on quality to ensure the accuracy of the movement.
Pull-ups
1. Action essentials
(1) There is usually a horizontal bar in the community, which is most suitable for doing pull-ups. It is also the best way to exercise the latissimus dorsi muscles with bare hands.
(2) Both arms hang on the single bar, with hands wide apart, and the forehand holding the bar tightly to relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves.
(3) Inhale, concentrate the contraction force of the latissimus dorsi, and lift the flexed arms to the back of the neck so that it is close to or touching the horizontal bar, and pause for 2-3 seconds. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.
2. Attention
(1) Although pull-ups focus on exercising the latissimus dorsi and biceps, they also have a certain exercise effect on the shoulder muscles.
(2) During exercise, it is best not to swing your body back and forth and use inertia to provide assistance.
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