When you get ready to tackle anupper-body workout, oftentimes you might focus on your biceps and triceps. But you might just be missing the best part of upper-body day: shoulders!
Working your shoulders canimprove your posture, mobility and overall upper-body stability and strength. Your shoulders are a big part of your ability to move through your day-to-day activities — like lifting and carrying groceries, boxes or even your kids and pets — and strengthening them will make those tasks so much easier. We love that, right?
As for whydumbbellsare such a great muscle-strengthening tool, they're great for beginners and advanced lifters alike, they build balanced muscle and strength by providing resistance to each side of your body and they allow for greater range of motion as opposed to, say, an exercise machine.
因此，在下一个高身的日子里，尝试这个五摩托的哑铃肩部锻炼 - 在健身房或在家中！在两者之间进行10秒的休息时间进行50秒。在以下顺序进行所有练习后，休息30到60秒。再重复两次电路。整个锻炼应大约需要20分钟，具体取决于您休息的时间。
Things You'll Need
A set of medium-weight dumbbells
An exercise mat is optional, but recommended
Check out more of our20-minute workouts here— we’ve got something for everyone.
1. Lateral Raise
- Stand with your feet hip-width apart with a slight bend in your knees holding a dumbbell in both hands at your sides, palms facing inward.
- While standing upright, slowly lift the dumbbells out to your sides with a slight bend in your elbows until your arms reach shoulder height.
- Pause for 1 second, then slowly lower your arms back down to starting position.
2. Rear Delt Fly
- Begin standing with your feet hip-width apart and hold a dumbbell in each hand.
- 将臀部向后推回去，并在平坦的后部向前倾斜躯干时稍微弯曲膝盖。在整个练习过程中，保持这种臀部的位置。
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other.
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders.
- Lower the dumbbells with control.
3. Kneeling Arnold Press
- Start kneeling, holding a dumbbell in each hand in front of your chest as if you’ve just performed a biceps curl: Your elbows should be bent, palms facing your body.
- Maintaining an upright torso and not over-arching your back, press the dumbbells straight up while simultaneously twisting your hands out so that your palms face forward.
- At the top of the move, you should have a slight bend in your elbows, and your palms should face forward as at the top of a standard dumbbell shoulder press.
- Reverse the move, twisting your hands as you control the weights back down and bend your elbows to return to the starting position.
4.跪在狭窄的头顶压机
- Start kneeling, holding a dumbbell in each hand over your shoulders. Your arms should be at 90 degrees with a slight 45-degree angle forward and your palms facing inward.
- Brace your core.
- On an exhale, press both dumbbells up and in toward each other.
- Lower the weights back to the starting position with control.
5. Front Raise
- Start standing with feet shoulder-width apart, with a soft bend in your knees.
- Hold a dumbbell in each hand in front of your thighs, palms facing down.
- Brace your core and raise the weights in front of your body until they reach shoulder height, keeping a slight bend in your elbows the whole time.
- Lower the weights back to the starting position with control.
Related Reading