Exercises on the shoulders at home (no equipment)

Exercises on the shoulders at home (no equipment)

Содержание:


1. Push-ups with touch of the shoulder

This exercise will load the front deltas..

Approximate number of repetitions: 3 x 15 reps.


 

2. Roll forward bar

  • The body must be strictly even.
  • In no way do we bend.
  • We do not lift the pelvis.
  • We don't lie on our hands.
  • Do not touch the floor with our shoulders.
  • When rolling forward, we fix for 1-2 seconds.

Approximate Reps: 2 x 10 reps.


 

3. House push-up

  • Elbows go to the sides.

Approximate number of repetitions: 3 x 10 reps.


 

4. Wave push-ups

Approximate number of repetitions: 2 x 10-12 reps.


 

5. Side bar

Exercise for the lateral delta. Made on one hand, then changed and made on the other hand.

Approximate Reps: 2 x 10 reps.


 

6. Cross

Exercise for the rear deltas. The starting position is lying on your back. We rest our elbows and fists on the floor and try to lift our back from the ground, but at the same time we do not use the abdominal muscles. We squeeze ourselves out only with an emphasis from the hands. In the upper position, we linger for a couple of seconds to feel the rear deltas. We try to take our shoulders back and keep them behind..

Approximate number of repetitions: 2 x 12-15 reps.