Shoulder Expansion Movements

It is effective in increasing the energy of people who do shoulder expansion movements, and improving digestion as well as circulation. With simple exercises that can be done by almost anyone at home, anyone can have strong and enlarged shoulder muscles. There are many different exercises for shoulder expansion.

How to Build Shoulder Muscle?

First of all, it is necessary to tilt the neck to the right and left, both as a shoulder muscle and as a warm-up exercise. It is always more logical to start loosening your upper muscles from your shoulders. Exercises on the neck are perfect for this situation. In the starting position, you can stand or sit on your yoga mat as you wish, if you have one at home. You need to keep your head completely straight and then slowly move your right ear towards your right shoulder as well. When you do this exercise, it will always be normal for your left shoulder to move.

How Does the Shoulder Muscle Develop?

In addition to the many exercises performed today, the bridge position strengthens the lower part of the shoulder, which is important for an ideal and necessary posture. In addition, as a starting position, you should always lie on a clean floor or yoga mat. Then bend your knees and spread your feet hip-width apart. Put your arms at your side. Raise your hips by squeezing, forming a straight line with your body. Also, in this position, your shoulders should always be on the ground.

What are the Shoulder Expansion Exercises at Home?

Today, shoulder expansion exercises at home are given in the list below and explained in detail. First of all, body relaxation movements should be done just before starting the shoulder expansion exercise. Because the body relaxation movements done before will always prevent possible injuries and bad results. The most effective exercises in shoulder expansion are as follows.

Overhead Press

First, feet are shoulder-width apart. Take a dumbbell in each hand. Then hold your arms in front of you at approximately 90 degrees, with their outer surfaces facing out. Then lift your arms up over your head and the inner surface of your arms facing forward. Return to the starting position and repeat the movement and the oberhead press should be done regularly for 10 or 15 repetitions and approximately 3 sets.

Renegade Row

Stand in a plank pose with your backs wide open and your stomach in. Then fix yourself in place with one hand. Hold a dumbbell in your other hand. Pull your arm back slightly over your shoulder and put the dumbbell in your hand back on the floor. Do this exercise regularly for 3 sets of 10 or 15 repetitions.

Dumbbell Lateral Raise

Position your feet shoulder-width apart or slightly wider for this exercise. Have a dumbbell held in both hands. Then, without breaking your arms, open your arms slowly and close them again, with the outer part of your hands facing upwards. This exercise is generally done in 3 sets with 10 or 15 repetitions.

Side Plank With Flye

Shoulder expansion has a very important place in this exercise. Get started with the side plank stance. You can position your opposite leg a little further while you are fixed to the ground from the elbow with one arm. Afterwards, your hips and stomach should be tight. Holding the dumbbell at an angle of approximately 90 degrees in front of your stomach, open it towards the ceiling and close it back towards your stomach. This exercise is a great shoulder expansion exercise. Regularly, people should do this exercise as 10 or 15 repetitions and 3 sets.

Front Dumbbell Raise

Position your feet generally shoulder-width apart or slightly wider. Have a dumbbell in each hand. Then, without breaking your arms, slowly raise your arms to the front and lower them back again, keeping the outer part of your hands facing upwards. Do the exercise regularly for 10 or 15 repetitions and 3 sets.




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