1. unarmed
A : push-ups
Starting position: prone, lift up the body, support it with the palm and toes, extend the arm, the distance between the arms of the upper chest level is slightly larger than the shoulder width, keep the body straight.
Description of the action: Keep the body in position, bend the elbow, bring the body close to the ground, push the body upward until the arms straighten and restore. Repeat the above actions to keep the spine flat.
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B : pull-ups
Start position: Two arms are suspended on a single pole, two hands wide grip distance, forehand or backhand grip the crossbar, so that the lower back part of the relaxation, the latissimus dorsi fully extended, the two lower leg bent up.
Action process: inhale, concentrate the contraction of the latissimus dorsi, bend the arm pull up to the clavicle at the front of the neck, make it close to or touch the horizontal bar, pause for 2-3 seconds. Then exhale, control the strength of the contraction of the latissimus dorsi, so that the body slowly decline and restore. Repeat exercises.
Training points: The body should not oscillate back and forth during exercise to use inertia to help; when the whole body is sagging, the scapular part should be relaxed. Fully extend the latissimus dorsi muscle.
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2. Free Weight - Barbell
Standing dumbbell side lift
Starting position: Open both feet, shoulder width, keep the body straight, center the spine, relax the knee joint, hold the dumbbells, and place them on both sides of the body.
Action description: Arms are raised to the same width as the shoulders, so that the wrists, elbows and shoulders 2 are in a straight line and the dumbbells are lowered. Repeat the above action. Inhale sideways and raise chest to avoid brachial arching.
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3. Large-scale equipment
Shoulder Lifting Exerciser
Exercise area: trapezius, deltoid muscle.
Exercise function: shoulder arm lift exercise
Exercise method: Hold the handle with both hands, apply the swing arms to the left and right forearms, and raise them to the upper position.
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