Hướng dẫn arm raise posture

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For women, the shoulder muscle is a sensitive part and needs to be applied appropriately to each separate area to achieve the goal of slimming and toning. Here are slim shoulder exercises for women that are perfect for gym or home workouts.

On average, the total length of the slim shoulder exercise for women is about 25 minutes. To start the exercise you need to prepare in advance: single dumbbells, dumbbells (Dumbbells) with moderate weight, resistance band (Resistance band) as exercise equipment.

1. Halo move

Step 1: Begin the movement by kneeling on the floor, knees wider than hips. Step 2: Two hands hold a dumbbell (1-3kg or depending on ability) placed in front of the chest, elbows to the sides. Step 3: Keeping your arms bent, slowly rotate the dumbbell around your head, back and out in front of your chest. One rotation counts as one practice. Rotate the set 10 times in each direction. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

2. Banded Pull-Aparts

Step 1: Place your feet shoulder width apart, arms stretched out in front of your body. Step 2: Raise to shoulder height, hold the resistance band with both hands (palms face down towards the floor). Step 3: Grab the rope holding the center of gravity and pull to the sides. Release back to the original position and repeat. One pull and return counts as 1 time. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

Hình ảnh hướng dẫn tập động tác Banded Pull-Aparts

3. Upright Row

Step 1: Stand up straight with your feet hip-width apart, holding a medium dumbbell in each hand. Step 2: Hold dumbbells, palms facing the body. Pull elbows up and sideways to lift weights to chest level. Step 3: Slowly up and down movement (like a piston). One pull up and down is counted as 1 time. Do it 15 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

4. Inverted Pushup

Step 1: Start in an upside down “V” position. Stand with your feet straight, hands pressed into the floor and hips pushed up. Step 2: So that the head can touch the floor, bend the elbows wide to the sides. Straighten your arms to return to the starting position. One push-up counts as one exercise. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

5. Tabletop Lift

Step 1: Sit on the floor with legs bent, feet flat on the floor. Extend your arms and place them behind your body, palms pressed against the mat with your fingertips pointing toward your buttocks (about 12-18 cm from your buttocks) Step 2: Raise your hips until your thighs are parallel to the ceiling. Pause for a moment and then lower again. Each up is counted as 1 exercise. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

6. Front Raise Movement

Step 1: Place your feet staggered in front of your back legs, knees slightly bent. The right foot in front is firmly planted on the floor, the left foot is behind on tiptoe. Align and pedal the resistance band under the right foot. Step 2: Hold the two resistance ropes with both hands. Raise your arms straight in front of your body until they are shoulder height (without bending your elbows). Step 3: Slowly lower your arms and repeat the movement. Each up and down is counted as 1 exercise. Do it 12 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

Động tác Front Raise cần được thực hiện 12 lần

7. Prone V-Up Movement

Step 1: Start in a regular plank position. Step 2: Bring your body back to an upside down "V" position by taking short steps towards your arms (still keeping your legs straight). Step 3: After the feet come close to the hands, walk back to the original position. This is counted as 1 session. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

8. Bent-Over Rear Delt Fly

Step 1: Place your feet hip-width apart. Bend your knees slightly forward until your back is flat and your torso is parallel to the mat. Hold a pair of dumbbells in your hand with arms extended straight to the floor, elbows slightly bent, palms facing each other. Step 2: Squeeze the shoulder blades together and raise the arms to the sides. Each up and down is counted as 1 exercise. Do it 12 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

9. Lying T-Lift

Step 1: Lie face down on the mat, arms stretched out to the sides so that the body forms a "T" shape with the limbs and forehead all lying flat on the floor. Step 2: Hold the hand with the thumb pointing up toward the ceiling (the hand looks like the “Like” symbol). Step 3: Squeeze your shoulder blades, keep your arms straight, and lift your thumbs toward the ceiling. Pause for a moment and lower your hand. Each up and down is counted as 1 exercise. Do it 15 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

10. Overhead Pull-Apart

Step 1: Place your feet shoulder-width apart, keeping the resistance band tight between your hands. Extend your arms straight out to the sides, palms facing your body. Step 2: Keeping your arms straight, pull your hands away, raise your arms up and back so that they are comfortable. Bring your hands back to the starting position. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

Động tác Overhead Pull-Apart cần được thực hiện 10 lần

11. The Downward-Facing Dog to Plank move

Step 1: Start in Plank position (high plank). Lift your hips to get into Downward Facing Dog with your tailbone up and heels slowly coming down to the floor. Step 2: Return to Plank position. Do it 12 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

12. Bear Plank Shoulder Tap

Step 1: Start on all fours with shoulders above wrists and knees below hips, then lift knees a few inches off the mat. Step 2: Keep your back straight, shoulders and hips stable. Lift your left hand off the mat, bend your elbow, and tap your right shoulder with your left fingers. Switch hands and repeat on the opposite side. Do it 10 times. Repeat 2 more times to reach 3 sets, rest only when needed, then move on to the next movement.

13. See-Saw Press

Step 1: Stand up straight, feet hip-width apart. Holding dumbbells in your hands, bend your elbows to bring the dumbbells up to shoulder level. Step 2: Keeping the palms facing in, tense and square the shoulders, press the left arm straight until the dumbbell is fully raised. Then repeat on the other side. It was a practice session. Do it 10 times. Repeat 2 more times to complete 3 sets, rest only when needed. Then finish the exercise.
Besides getting slim shoulders, no excess fat, you should maintain a healthy diet, limit processed foods, high in fat.
Above are some suggestions for slim shoulders exercises for women at home. If done fully once a week and with the right technique, you will own the slim and toned shoulders as desired.

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Reference source: Womenshealthmag

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