Exercising your shoulders is just as important as any other part of your body, as in addition to making them stronger and toning them so they look impressive, the movements help this area to be much more relaxed and free of tension. Therefore, it is important that you incorporate a series of shoulder exercises into your daily training, which you can also do at home.
The shoulder is mainly made up of three muscles, which require special attention, both together and individually. The largest is the lateral deltoid, and exercising it will provide greater volume. Also relevant are the posterior deltoid, which connects to the back, and the anterior deltoid, which connects to the pectoral area.
Here is an easy routine of eight shoulder exercises that you can do comfortably from home in a short time and very effectively.
Benefits
Toned shoulders are reflected in a more relaxed back and a reduction in pain and injuries. Remember that well-worked muscles serve as a protective shield against the development of different ailments and also play a major role in preventing diseases.
They improve body posture, thereby reducing the risk of back pain, especially in people who spend a lot of time sitting while working or in the same position.
Improved posture due to worked shoulders reflects a beautiful line in the body. In addition, it elevates the figure when we sit, stand or walk, making us look slimmer and giving us elegance and confidence.
Heating
Before any exercise, you should warm up , and if done correctly, warming up and cooling down can help you reduce the risk of injury and achieve your goals sooner.
The first step to exercising your shoulders is to warm them up: stand up straight and face forward and do 10 circles with your shoulders backwards. Repeat 10 times forwards and when you're done, lift your shoulders 10 more times, as if you wanted to touch your ears. Finally, stretch your arms out in front of you, raise them above your head and gently lower them, repeating the movement 10 more times.
Exercise 1: Stretching with band
How to do it:
Stand with your feet shoulder-width apart, arms extended straight in front of your body and raised to shoulder height, holding a resistance band in both hands, palms facing the floor.
Tighten your core and extend your fists beyond your shoulders.
Slowly return to the start. That's 1 rep.
Do 10 reps.
Snow angel (upside down)
How to do it:
Lie face down on the floor with your legs extended and straight, your forehead resting on a mat or folded towel and your arms raised at your sides in line with your hips, palms facing down.
Keeping your arms straight and palms facing the floor, bring your arms out to the sides in a wide arc and above your head, bringing your biceps up to ear level.
Reverse the movement to return to the start, this would be a repetition.
Repeat 12 to 15 times
Reverse push up
How to do it:
Get into an inverted “V” position with your feet flat on the floor, your hands pressed against the floor, and your hips in the air.
Bend your elbows out to the sides until your head touches the floor.
Press with your hands to return to the start. That's one rep.
Complete 10 reps.
Iron with extension
How to do it:
Get into a plank position with your shoulders over your wrists.
Keeping your palms planted and arms straight, step back as far as you can to maintain control and level your hips, aiming to bring your shoulders behind your hands and your lower body toward the floor.
Reverse the movement to return to the start, that's 1 rep.
Repeat 10 times
Front raise
How to do it:
Stand with your knees slightly bent, feet facing forward, hip-width apart, and holding dumbbells with your arms at your sides.
Without bending your elbows, raise your arms up in front of your body to shoulder height.
Slowly lower and raise. That's 1 rep.
Repeat 12 times
Sides to back
How to do it:
Stand with your feet hip-width apart and your knees slightly bent.
Hinge your hips and let your arms hang down from your shoulders, palms facing your body, holding the dumbbells.
Raise both arms out to the sides with your elbows slightly bent, squeezing your shoulder blades together.
Lower the dumbbells under control to return to the start.
Repeat 10 times
Reverse bridge
How to do it:
Sit with your legs bent, feet flat on the floor and arms straight behind your body, palms pressed against the mat or carpet, with your fingertips facing your buttocks and just a few centimeters behind them.
Lift your hips until your thighs are parallel to the ceiling.
When you are up, count to 3.
Lower your back slowly. That's 1 rep.
Repeat 10 times
Balance plank
How to do it:
Get on all fours with your shoulders over your wrists and your knees under your hips.
Lift your knees a few inches off the floor.
Keep your back flat and your shoulders and hips stable as you lift your left hand off the mat, bend your elbow and touch your right shoulder with the fingers of your left hand.
Replace the left hand and then repeat on the opposite side. This is one repetition.
Complete 10 reps per side.
https://www.nia.nih.gov/espanol/ejercicio/cuatro-tipos-ejercicio-trabajon-mejorar-su-salud-capacidad-fisica
https://www.mayoclinic.org/es/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/
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