Nowadays, girls are gradually understanding the benefits of fitness for girls, but we find that many girls still go to the gym for aerobic exercise, which is still not enough for muscle training. In fact, it is beneficial for girls to train their muscles, especially the shoulders, which can be well shaped. So do you know what shoulder shaping training exercises are available for girls? Let’s go take a look below!
Standing Inclined Dumbbell One-Arm Lateral Raise
Stand with your feet together, hold a fixed object with one hand to tilt your trunk slightly, straighten your back, and tighten your core. Hold the dumbbell with your outer arm and hang it by your side, with your elbow slightly bent. Keep the body stable, keep the core tight, keep the elbows slightly bent, and use the deltoid muscles to drive the outer arm to the side and upward until the upper arm reaches shoulder height. Pause at the top, contract the deltoid muscles, and then control the speed and slowly return to the starting position in the opposite direction.
Prone dumbbell reverse fly
Lie prone on a flat bench, with your abdomen and hips close to the surface of the bench, hold a dumbbell in each hand and hang it in front of your body, with your elbows slightly bent. Keep your body stable, keep your elbows slightly bent, and exert force on the posterior shoulder bundles to drive your arms upward and backward. Stop briefly at the top of the movement and feel the contraction of the posterior shoulder bundles. Then control the speed and slowly return in the opposite direction, and feel the posterior shoulder muscles. stretch of the bundle.
Elastic strap shoulder loop
Stand with your legs slightly apart, straighten your waist and back, tighten your core, hold both ends of the elastic band with both hands and place it in front of your body, keepingWith your body stable, open and raise your arms to the sides and upwards, and wrap them back from your head to the back of your body, and then wrap them back in the opposite direction to return to the starting position of the movement.
Recommendation
The press is a classic shoulder training exercise, which can effectively strengthen our middle deltoid muscles, make your shoulders wider and more shapely, and make your body look like an inverted triangle. Stand with your core tight, your back straight, your arms open at your sides, hold the dumbbells at your elbows, and hold the dumbbells a little above your shoulders. Lift the dumbbells upwards with your arms straight, but don't lock your elbows. Slowly return to the starting position, repeat the action 12 times, and practice 4 groups.