Introduction
肩 トレ 自重, or shoulder workouts using your own body weight, is one of the most effective ways to build your shoulder muscles without the need for expensive gym equipment or weights. In this article, we will provide you with tips, tricks, and exercises to help you achieve your desired shoulder muscles using only your own body weight.
Why Shoulder Workouts Are Important
Shoulder workouts are important for a number of reasons. Not only do they help to improve your posture, but they also help to increase your overall strength and mobility. Strong shoulder muscles can also help to prevent injuries in other parts of your body, such as your neck and upper back.
Warm-Up Exercises
Before starting any workout, it's important to warm up your muscles to prevent injury. Here are some warm-up exercises you can do before starting your shoulder workout:
- Arm Circles: Stand with your arms extended to the side and make small circles with your arms. Gradually increase the size of the circles.
- Shoulder Shrugs: Stand with your arms at your sides and lift your shoulders up towards your ears. Hold for a few seconds and release.
Exercises for Shoulder Workouts
Here are some exercises you can do using your own body weight to help build your shoulder muscles:
Push-Ups
Push-ups are a classic exercise that can help to strengthen your shoulders, chest, and arms. Start by lying face down on the ground with your hands placed slightly wider than shoulder-width apart. Push yourself up using your arms and lower yourself back down to the ground.
Pike Push-Ups
Pike push-ups are a variation of push-ups that target your shoulder muscles more specifically. Start in a downward dog position with your hips high in the air and your hands placed shoulder-width apart. Lower your head down towards the ground and push yourself back up.
Plank with Shoulder Taps
The plank with shoulder taps is a challenging exercise that targets your core and shoulder muscles. Start in a plank position with your hands placed directly under your shoulders. Tap your left shoulder with your right hand and then tap your right shoulder with your left hand.
Handstand Push-Ups
Handstand push-ups are a more advanced exercise that require a lot of upper body strength. Start by getting into a handstand position against a wall. Lower your head down towards the ground and push yourself back up.
Cool-Down Exercises
After completing your workout, it's important to cool down your muscles to prevent injury. Here are some cool-down exercises you can do:
- Shoulder Rolls: Stand with your arms at your sides and roll your shoulders backwards in a circular motion.
- Tricep Stretches: Raise your right arm above your head and bend your elbow so that your hand is behind your head. Use your left hand to gently push your right elbow towards your left side.
Conclusion
肩 トレ 自重 is a great way to build your shoulder muscles without the need for weights or gym equipment. By incorporating these exercises into your workout routine, you can achieve your desired shoulder muscles and improve your overall strength and mobility.
