In training, it is divided into two types: freehand training and equipment training. In freehand movements, there are various movements, but when a person is training, it is important to choose the appropriate movements, such as what movements to use for freehand shoulder training, etc. So, what are the best freehand shoulder exercises? Let’s take a look at freehand shoulder exercises.
Handstand push-ups
1. Stand facing a wall, about 0.9 to 1.2 meters away from it. Bend over and place your arms toward the ground, about 10 to 15 centimeters away from the wall, and at the same time lift your legs toward the wall—this action should be completed quickly and continuously.
2. Tighten your glutes and abdominal muscles, and fully straighten your legs and arms. This is your initial position. Begin to lower yourself toward the ground while keeping your legs fully straight and your feet together. Bend your elbows to almost 45 degrees—neither too far out nor in line with your upper arms.
3. Continue to lower your body until your head almost touches the ground. Once you reach the lowest position, use force on your hands to keep retreating, tighten your hips and torso, and return to the starting position. Repeat this action for the specified number of times.
Straight punch
1. With your feet shoulder-width apart, place your dominant foot slightly forward. Bend your knees slightly and raise your hands to your chest. This is the starting position of the movement.
2. First push the main control arm forward, slightly rotate the shoulders and torso, and keep the arms at shoulder height.
3. Retract the main control arm, and then stretch the other arm forward while twisting the shoulder and torso.
4. Rapidly alternate arms to hit the recommended number of times. Pay attention to keeping your abdominal muscles tight throughout.
Circle the elbow
1. Stand or sit with your feet slightly open.
2. Place your hands on your shoulders, elbows and shoulders at the same height, pointing outwards.
3. Slowly use your elbows to draw circles. Exhale while drawing a circle, and inhale after completing a circle.
Shoulder Circles
1. Relax your shoulders and let your arms hang naturally at your sides (put them on your thighs if you are sitting). Gently turn your shoulders forward, up, back, and then down.
2. Movement in the opposite direction. You can do this exercise with alternating shoulders, or you can do it with both sides.
Shoulder Stretch
1. Stand upright, straighten and pull your left arm across the midline of the body, and raise it to the right, parallel to the ground.
2. Press the triceps of your left arm with your right hand and press your left arm toward your body.
3. Maintain this stretch for 10-20 seconds, and then stretch on the other side.
Editor’s recommendation:
Illustrated collection of dumbbell shoulder exercises for girls
What are the dumbbell shoulder exercises at home
Illustrated introduction to the use of tensioners
Graphical introduction to gastrocnemius stretching exercises