Having well-defined shoulders are not only important for bodybuilders but also for athletes, since they do a lot of activities that need proper balance and posture. In everyday life we do a lot of things that involve bending and pushing movements with our hands, so the key point here is that we do use our shoulders for every movement.
By building strong shoulders, it not just gives good balance but also prevents injuries.
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You completely are wrong if you think that you can build shoulders only with weights, even at home by doing these below listed exercises can help you get broader shoulders.
5 Shoulder Exercises Without Using Weights
1. Push Ups
One of the classic exercise that you can do to build chest, shoulders and triceps. A good upper body exercise that you can do at home. To get started, first lie down on the mat and place your hands at shoulder’s width. Place your legs back with your feet supporting your entire body.That is your starting position, now slowly begin to press down by using your arms to lower your upper body. Come down till your chest touches the ground and push back up to first place until arms get extended. Repeat for 20 times in 2 sets.
2. Single Arm Plank
The main muscles that gets worked are shoulders and core. Simply holding plank position is relatively hard which trains your core but this variation is even harder than normal plank. To start with, take the form of plank on the floor and with your hands below the shoulders. Place your feet together and get into proper form.
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Now take your left hand from the floor and suspend it in the air above the floor.
Wait about 30 seconds and slowly bring back your left hand to floor. Then again move your right hand and leg upwards. Do about 10 reps in 2 sets, by alternating both hands.
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3. Pike Press
Another good exercise that you do for your shoulders. It also effectively train your back muscles and triceps. First, take normal push up form with your knees present on the floor. Place your hands at shoulder’s width and now lift your knees upwards, bring your feet bit near to arms. Make sure that you get V shape curve with your hands and feet.Bend your upper body and keep your back straight.
Now bend you elbows down so that your head touches the ground, come down slowly. Hold for a second and then come back upwards to first place by pushing your arms. Repeat for 12 reps in 2 sets.
4. Handstand Push Ups
It can also be called as vertical push ups, where your body gets suspended upwards with handstand position on floor. Compared to normal push ups, this variation is toughest and increases the load on triceps and shoulders. Place the hands at shoulders width and move your back to lean on the wall with a little bend at waist.Using full force push yourself up until your arms and legs get extended. Do not tilt or slide, maintain neutral spine. Now begin to lower yourself down until your head touches the floor. Repeat for 12 reps in 2 sets.
5. Seated Front Deltoid
Seated front deltoid, is an exercise which requires support from your partner. This exercise works both on chest and shoulders. Sit on the floor with your legs bent at knees and tell your partner to stand behind you.
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Now move your arms to both side with palms facing the floor as your partner hold your arms at wrists. Now begin to move your arms front, by slowly pushing your arms as your partner holding them at back. Them stretch back to first place and wait for 20 seconds to start again.