For male bodybuilders, they generally will not forget shoulder exercises. But women often ignore this area. Reasonable shoulder training can achieve the effect of looking better in clothes, and it can better support our clothes. So, do you know what shoulder training exercises are suitable for women?
1. Dumbbell Dumbbell Shoulder Press
Sitting Dumbbell Shoulder Press is Dumbbell training is a relatively common action. It is mainly an action to train our shoulder muscles. When training, we need to sit on a fitness chair, with our shoulders and back leaning on the backrest to prevent our body from falling backwards. Use both hands to push the dumbbell to your shoulders. When pushing to the top, do not completely straighten your elbows so that the muscles can maintain continuous force. When you push down, just let the dumbbell fall to your ears.
2. Dumbbell standing lateral raise
Dumbbell standing lateral raise is a golden movement for training the shoulder muscles and the middle and rear deltoid muscles. When training, we should raise our head, raise our chest, and tighten our abdomen, stand with our legs slightly wider than shoulder width, keep the whole body stable, and avoid swaying. When raising your arms, use your elbows to lift the dumbbells to both sides of your body, keeping your elbows bent. When the elbow and shoulder are in a straight line, slowly lower it and repeat this action. It is recommended to train 5 groups a day, each group with 15 movements.
3. One-arm dumbbell lateral raise
The one-arm dumbbell lateral raise is basically similar to the standing dumbbell lateral raise. The difference is that when we train single-arm dumbbell lateral raises, the arm on the training side should lean forward slightly, so that the deltoid muscles can better participate in the training. The arm on the other side can be supported on a chair or fixed object to better stabilize the body's balance.
4. Butterfly machine reverse fly
The butterfly machine is one of the commonly used fitness equipment for training shoulders. The common butterfly machine training shoulder movements include the butterfly machine reverse fly. When we train the reverse fly of the butterfly machine, we need to press our chest against the back of the seat to keep our back straight. The speed of the training process must be controlled. It is recommended to start slowly and slow down.