In training methods, the training positions of each method are different. For example, some methods train shoulders, and some methods train chest. Of course, no matter which method is used, it has good training effect. What about shoulder training exercises for beginners? I believe some people still understand what it is. So, what are the shoulder exercises for fitness novices? Let’s take a look!
Straight-arm front raise
1. Starting action, both legs Stand naturally with your feet shoulder-width apart, holding a barbell or dumbbell in front of your legs with your hands shoulder-width apart.
2. Start by slowly lifting the barbell or dumbbell forward until it is parallel to the ground, hold for 2 seconds, and then slowly lower it back to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Note: When lifting forward, bend the elbow joint slightly, inhale before lifting forward, and exhale when slowly lowering it.
Barbell upright rowing
1. In the starting position, stand with your legs naturally, hold the barbell forward with the backs of your hands, and the distance between the grips should be as narrow as Shoulders, hands dropped to legs.
2. Start by slowly lifting the barbell with your hands close to your body, with your elbows slightly higher than your hands. When you lift the barbell to the front of your neck, pause for 2 seconds, and then slowly lower it back to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Note: Inhale in advance when going up, and exhale when returning.
Scott Lift
1. Starting action, this action can be done while sitting on a stool or standing. Hold dumbbells in front of your abdomen with both hands, elbow joints bent at about 90 degrees, backs of hands facing outwards, palms facing each other.
2. Start by raising your elbows to both sides, palms slowly downward, pause for 2 seconds when your elbows are parallel to your shoulders, and then slowly return to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Note that it would be better if the pause time is longer. The excitement will be greater. Inhale before raising your elbows to the sides, and exhale when returning.