How to pump up shoulders without dumbbells? 4 useful exercises for beginners

How to pump up shoulders without dumbbells? 4 useful exercises for beginners

You will need a fitness resistance band and a rope expander.

Working out your shoulders is an important aspect of back strengthening, although many people often forget about this muscle group. They also need to be loaded, because our body should be developed in a balanced and complex way. You can not pay attention only to the conditional biceps, otherwise you should forget about a beautiful and relief figure. We offer you a shoulder workout for those who are just taking their first steps in sports.

supervisor and master trainer of World Class Tulskaya gym.

You can perform only these exercises, taking breaks between approaches. Or combine them with others, on the muscles of the arms to competently distribute the load.

Retraction of the forearm with a rubber band

التقنية

• Stand up straight, arms bent at the elbows.
• Fix the rubber band on your forearms, press your elbows to the body.
• As you exhale, slowly move your forearms to the sides.
• As you inhale, slowly return to the starting position.

Perform 15-20 repetitions.

Overhead press

التقنية

• Stand in the middle of the rope expander. Grasp the handles.
• Your arms should be bent at the elbows at an angle of 90 degrees.
• As you exhale, straighten your arms and extend them up over your head.
• وأثناء الشهيق عودي إلى وضعية البداية.

Perform 15-20 repetitions.

American push-ups

التقنية

• Stand in a supine position on straight arms.
• Move to a forearm rest position.
• العودة إلى وضعية البداية.
• Keep your back straight, breathe evenly.

Perform 20-30 repetitions.

Shoulder abduction

التقنية

• Stand approximately in the middle of the rope expander.
• Firmly grasp the handles, arms lowered along the body.
• As you exhale, move your straight arms to the sides so that they are parallel to the floor.
• وأثناء الشهيق عودي إلى وضعية البداية.

Perform 15-20 repetitions.

Do two more such circles.

The first workout is a test of strength, it will determine your further load. Increase it gradually, from class to class, and then progress will be visible in a few weeks.