How to reduce shoulder muscles?

Fitness and weight loss is a very popular method nowadays, especially there are many ways to exercise the muscles in the shoulder area, such as lifting dumbbells, doing pull-ups, push-ups, hitting sandbags, mountain climbing and rock climbing, etc., which are all very effective and convenient. When doing these movements, we also need to pay attention to safety to avoid hurting our bodies. The following is a detailed introduction on how to lose shoulder muscle.

The first method is that lifting dumbbells is still the preferred method for exercising upper limb strength. It is best to prepare two dumbbells of different weights. The heavier dumbbells can be used for targeted arm strength training, such as a set of 20 horizontal raises, or a set of 20 lateral raises, and practice six to seven sets a day; the lighter dumbbells can be used to lift at any time to do some warm-up exercises or stretching exercises.

The second method, pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four sets every day, with 10-20 reps in each set. You can adjust the number according to your tolerance. It should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to keep your chin over the horizontal bar when doing pull-ups. Try not to rely on the bounce of your lower body, but rely on the strength of your arms.

The third method is to do push-ups to exercise upper limb strength. This does not require props and can be done anytime and anywhere. You can do a few whenever you have time. It should be noted that a hard floor may hurt your palms, so if possible, try to avoid rough concrete floors and choose wooden floors, grass or rubber floors.

The fourth method, lying on the ground with a barbell, can exercise the upper limb strength and chest muscles at the same time. Move the barbell to just above the chest, then hold the barbell with both hands and lift it vertically. You can arrange the barbell weight, number of lifts and sets according to your own situation. The effect is very obvious.

The fifth method is to do more exercises that involve swinging your arms frequently, such as baseball, tennis, squash, volleyball, etc. These exercises can not only exercise your upper limb strength, but also exercise your flexibility and reaction ability.

The sixth method is to hit a sandbag, learn some boxing or Sanda exercises, which can effectively exercise the upper limb strength and improve the explosive power and flexibility of the upper limbs.

The seventh method is to participate in more outdoor rock climbing and wall climbing sports. You can start with indoor simulated rock climbing. If the rock wall is not high, just put enough mats underneath. Do not use ropes. Rely on the strength of your limbs to climb, which can exercise your upper limbs.

The eighth method, the folding arm strength bar is also a good way to exercise the strength of your arms. Choose an arm strength bar that you can bear the weight, hold it flat in front of your chest with both hands, then fold both hands down at the same time, bring your hands together in the middle, and then slowly spread them to both sides. Design the number of sets according to the situation. It should be noted that you must let go after fully unfolding your hands, otherwise you may be easily injured.

The ninth method is to use a resistance rope to exercise upper limb strength. Fix one end of the resistance rope, and then pull it alternately with one arm to exercise, or fix the middle of the resistance rope and pull it with both arms at the same time. The simplest way is to step firmly on the middle of the resistance rope with your foot, and then pull it up with both hands to exercise.

The tenth method is to train the arm strength by wrestling with each other, such as using tug-of-war, restricting the feet of both parties from moving, and they can only pull with their arms and upper body strength. The one who moves his feet or falls to the ground loses; or they can push each other and restrict their feet from moving, so as to train the upper limb strength.