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The shoulders are particularly important muscle groups both as regards sports performance, but also for giving aesthetic balance to the whole figure. For those who practice regular competitive sports or in the gym, shoulder training is not a problem: muscle mass and endurance are naturally increased by repeated movements and resistance encountered (think, for example, of swimming and water resistance during a stroke).
For those who, due to lack of time, opportunity or desire, prefer to train at home, working on their shoulders may not be so simple. Especially when you can’t count on specific equipment. Here are 5 exercises that can help you achieve excellent results in terms of muscle volume and get endurance with constant practice.
- Inclined bendings on the arms – These are push-ups made by raising the feet above the floor (using a chair or a step). Keeping our hands at shoulder height, we raise the pelvis until we can bend the arms almost in line with the back. 5 reps for 4 sets.
- Suspended folds – We place two stable chairs on our right and on our left and place the palms of the hands-on the seat. In the position of push-ups on the arms, we do the lunges until we have our hands at shoulder height. 5 reps from 4 sets.
- Side raises – If there are no dumbbells available, you can use water bottles filled or filled with sand. One bottle in each hand, we raise our arms sideways to shoulder level. 10 reps for 4 sets.
- Frontal lifting – We carry out the previous exercise, raising one arm at a time frontally at the front. 5 reps for 4 sets.
- Vertical lifting – For the last exercise for the shoulders, we continue to take advantage of our homemade dumbbells (if we didn’t have real dumbbells available). We bring the weights to shoulder height, with arms folded. We lift both barbells vertically relative to the shoulders. 10 reps for 4 sets.
With less than an hour of training, carrying out the cycle of exercises with constancy (maximum 3 times a week), in just over a month we will begin to see the first results in terms of mass and definition of the shoulder muscles. We precede each training session with 10 minutes of warm-up (convolutions of the arms).
The use of not excessive weights and adequate heating will make us safe from any type of trauma to the shoulder and back joints.