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How to build strong shoulders with an expander? 6 best exercises for men

Date: March 2, 2024 Time: 04:05:53

The fitness band is the most versatile piece of equipment out there. And the main advantage is that you can work with it anywhere. In this article we look at the best elastic band shoulder exercises you can do at home.

Supervisor, World Class Gym Trainer “Personal” Category

The deltoid muscles play an important role in our body, they help to achieve success in sports. They are involved in all pulling and pressing movements performed by the hands.

Warm-up The best exercises for shoulders with elastic band

Heating

Before starting a workout, do a proper warm-up. We do a preliminary stretch to warm up the muscles and prepare the joints for the load. Just before training, your body should be fully stretched to eliminate the risk of injury. Shoulder injury is very painful. To prevent this from happening, you need to perform the following preparatory exercises.

Read more about elastic fitness bands at the link:

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flying moves

execution technique

Stand with your feet shoulder-width apart, straighten your back, lower your arms along the body. Breathing evenly, sway with your arms outstretched in front of you for several counts. Return to the starting position. Breathe evenly during heating elements.

Do the same exercise, but this time rock to the sides.

rotation movements

execution technique

Starting position: feet shoulder-width apart, back straight, arms along the body. Perform forward rotation movements in the shoulder joints several times. Then do the same in the opposite direction. Try not to swing.

The link explains why you can’t skip the warm-up:

What happens if you don’t warm up before a workout?

The best exercises for shoulders with elastic band

Andrey Donskij: when they talk about shoulder training, they often mean the deltoid muscles.

They bend, move away and unfold the arm. Keep in mind that a large number of muscles are involved in these movements, but the deltas are the foundation of the basics. They belong to the main muscles of the arms, they form the outer contour of the shoulders. If you want to add relief to your body, then special attention should be paid to the deltas.

Today’s complex is perfect for all sports fans and even for those who are new to this field. All the exercises of our training are carried out with a rubber expander, ideal for sports at home. The elastic band is suitable for those who do not like to go to the gym and prefer to exercise at home or on the street. The elastic band can be selected according to the level of training.

For this training, we recommend using a tubular expander with handles, but if you don’t have one, you can use a classic elastic band.

Photo: www.istockphoto.com

Raise your hands in front of you

execution technique

Take the expander, stand on it with both feet, hold the handles with your fists. Starting position: standing, arms lowered along the body, knees and elbows slightly bent. Be gentle. Inhale as you return to the starting position. Keep your back straight throughout the exercise.

Do 3-4 sets of 10-12 repetitions.

Photo: www.istockphoto.com

Pulling hands to the side

execution technique

Take the expander, stand in the middle with both feet. Starting position: standing, arms lowered along the body, knees and elbows slightly bent, pelvis slightly retracted, the ends of the elastic in the hands. As you exhale, move your arms out to the sides to a level parallel to the floor. As you inhale, return to the starting position. Do not make sudden movements.

Do 3-4 sets of 10-12 repetitions.

Photo: www.istockphoto.com

Pull up to the chin with an expander

execution technique

The starting position is standing, the arms are lowered and slightly bent, as are the knees. The legs are on an elastic band, the arms of the expander are in the hands. The pelvis is slightly reclined. elbows, pull them vertically up, slowly inhale and return to the starting position.

Do 3-4 sets of 10-12 repetitions.

Photo: www.istockphoto.com

Press up from behind the head

execution technique

Starting position – standing, feet shoulder-width apart on an elastic band, in the hands of the expander handle. The arms should also be bent at the elbows so that the fists face up. As you exhale, straighten your arms and straighten the ends. of the elastic band above the head. On an inhalation, return to the starting position.

Do 3-4 sets of 10-12 repetitions.

Photo: www.istockphoto.com

Front Arm Raise

execution technique

Attach the expander at approximately chest level. Stand sideways to the elastic band and grasp the handle with the opposite hand. Place your feet shoulder-width apart and slightly lean your body forward. Move away from the fixing point at such a distance that the elastic band stretches well. As you exhale, move your working arm away in a quick motion up and to the side. As you inhale, return to the starting position.

Do 2-3 sets of 10-12 repetitions.

Photo: www.istockphoto.com

Side Arm Raise

For this exercise, you will need a classic tape expander.

execution technique

Hook the elastic band with the foot of your right foot. Place the other part of the elastic band in the palm of your left hand. As you exhale, pull your hand up and to the side, pulling on the elastic band. As you inhale, return to the starting position.

Do 3-4 sets of 10-12 repetitions.

We tell you how to choose the perfect fitness elastic band here:

How to choose the right fitness band for training? Its effectiveness depends on this.

Andrey Donskij: the variety of training is up to you. Change the load with the resistance of the expander, the number of sets or repetitions.

To dilute the complex, you can do triceps exercises, they are often pumped together with the shoulders, or you can work out the chest muscles, because they are synergistic muscles. That is, when performing certain movements, all of them are involved, such as, for example, when performing the bench press.

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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