Killing 10 Minute Shoulder Workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You can build your shoulders at home without equipment and additional equipment. You only need a wall and 10 minutes of free time a day.

1. Walking on the wall

Take an emphasis while lying, rest your feet on the wall, slightly raise your pelvis. Take small steps up the wall and stand on your hands. At the highest point, touch the wall with drawn toes. After that, just as slowly return to the starting position, but at the same time try not to lower your feet to the floor. Hold in a position where your body is parallel to the floor and repeat the exercise again.

2. Alternate touches of the palms of the shoulders in a handstand with support on the wall

Enter a handstand supported by a wall. Lift up on the fingers of one hand, then on the fingers of the other. Then touch the opposite shoulder with one hand, then the other.

3. Push-ups in handstand with support on the wall

Usually this exercise is performed with your back to the wall, but we suggest modifying it a little.

Get into a steady handstand with a wall support and do 10 push-ups. Be especially careful if you've never done this before.

4. Push-ups from the simulated handstand

Take a lying position, put your feet on a hill (chair, table, sofa), raise your pelvis, lower your head down. You start doing this weird kind of push-up, and your deltoids are already on fire.

5. Entrances to the handstand against the wall

Grouping, swing, acceptance of a direct position. Try to concentrate the load on your shoulders. If you feel it, then everything is going as it should. Remember, the more slowly and gently you lower your legs, the more effective the exercise.

6. Handstand with support on the wall (for a while)

A static exercise that will significantly strengthen your shoulder muscles. In a handstand with support on the wall, freeze at the top point and watch how the load is distributed over the body. It is important to keep your back straight and your whole body straight. The more calmly you manage to maintain this position, the higher the level of your training. The time can be gradually increased.

7. Handstand (for a while)

Do the same as in the previous exercise, but without supporting on the wall. Suitable for advanced athletes, although nothing prevents you from just trying your hand.

Each exercise requires an average of 7-10 repetitions, although the number may vary depending on your training. Such shoulder workouts can be done several times a week, bearing in mind that the muscles need time to recover.