There are many ways to reduce shoulder muscles. At the same time, among these methods, some methods are suitable for women, and some methods are suitable for men. As for how to reduce shoulder muscles for women, I believe someone still knows how to reduce them. So, how can women reduce shoulder muscles most effectively? Let’s learn how to reduce it together.
Method 1
Lifting dumbbells is still the preferred method for exercising upper limb strength. It is best to prepare Two dumbbells with different weights. The heavier dumbbell can be used for targeted arm strength training, such as a set of 20 horizontal raises or a set of 20 lateral raises. Practice six to seven sets every day; the lighter dumbbell can be used for targeted arm strength training. Dumbbells can be used to do some warm-up exercises or stretching exercises at any time.
Method 2
Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four groups every day, with each group doing 10-20 exercises. Adjust the amount according to what you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to pass your chin over the horizontal bar. Try not to rely on the power of the lower body to bounce, but rely on the power of your arms.
Method 3
Doing push-ups can also exercise the strength of the upper limbs. This does not require props and can be done anytime and anywhere. You can do a few at any time when you are free. It should be noted that If the floor is too hard, it may hurt your hands, so if possible, try to avoid rough concrete floors and choose wooden floors, grass or rubber floors.
Method 4
Lifting the barbell while lying down can exercise the strength of the upper limbs and chest muscles at the same time. Move the barbell directly above the chest, and then hold the barbell with both hands and lift it vertically. You can arrange it according to your own situation. The effect of barbell weight, number of lifts and number of sets is very obvious.
Method 5
Usually do more exercises that frequently wave your arms, such as playing baseball, tennis, squash, volleyball, etc. Doing these exercises can not only exercise upper body strength, You can also exercise your flexibility and responsiveness.
Method 6
You can usually hit a dozen sandbags and learn boxing or Sanda exercises, which can effectively exercise the strength of the upper limbs and improve the explosive power and flexibility of the upper limbs.
Method 7
Participate in more outdoor rock climbing sports. You can participate in indoor simulated rock climbing sports at the beginning. If the rock wall is not high, just put enough mats underneath. , do not use hanging ropes, rely on the strength of your limbs to climb, which can exercise your upper limbs.
Method 8
The folding arm bar is also a good way to exercise the strength of your arms. Choose an arm bar that can bear the weight. Hold it flat on your chest with both hands, then fold it down with both hands at the same time, and move your hands toward the middle. , and then slowly unfold it to both sides. The number and number of groups are designed according to the situation. It should be noted that you must fully unfold it before letting go, otherwise you will be easily injured by bullets.
Method 9
Use a tension rope to exercise upper body strength. Fix one end of the tension rope, and then alternately pull with one arm to exercise, or fix the middle of the tension rope and use both arms at the same time. The simplest way to perform pulling exercises is to firmly step on the middle of the tension rope with your feet, and then lift it up with both hands.
Method 10
Use a wrestling method to exercise the strength of both arms, such as tug-of-war, restricting the legs of both parties from moving, and can only use the strength of the arms and upper body to pull If you move your feet or fall to the ground, you lose; or you can use the method of pushing each other to limit the movement of your feet, so as to exercise the strength of your upper limbs.