Having full shoulders is the foundation of a good figure. It can also make people look more handsome and stylish, attracting the attention of the opposite sex. But if you want to develop good-looking shoulders, you don’t have to go to the gym. If you master the following movements, you can actually do them at home. This is the benefit of freehand fitness. After all, not everyone has the time and energy to go to the gym every day. However, attention must be paid to standard movements, otherwise it is likely to cause sports injuries.

Action 1: Pull-ups

Everyone should be familiar with the pull-up Action, after all, this is a relatively simple and easy method. If you want to do shoulder training with bare hands, you can choose this action. Of course, generally speaking, pull-ups require a horizontal bar, but the advantage of it is that you can actually do it without a horizontal bar. You only need a strong horizontal bar that is slightly higher than your height. In fact, you can do it at home, and it’s basically equivalent to doing it with your bare hands, without lifting an iron. But don't cut corners when doing it. It's best to put your head in front of the horizontal bar and your body behind it, so that you can exercise your shoulder muscles well.

Action 2: Wide-gap push-ups

Wide-gap push-ups are similar to normal push-ups, except that normal push-ups mainly exercise the pectoralis major muscles, while wide-gap push-ups mainly exercise the deltoid muscles. , which is the main muscle of the shoulder. Because as the distance becomes wider, the demands on the arms will be higher. However, when doing wide-gauge push-ups, you must go slower, keep your upper body upright, and keep your muscles tight and not crooked. Mainly rely on the shoulders, not the chest muscles.

Action Three: Jackknife Handstand Hold

In fact, the handstand hold is very effective in training shoulder muscles, so many people who do shoulder training with bare hands will choose this action, handstand hold. There are several types, with different levels of difficulty. Generally, beginners are advised to start with the jackknife handstand because it is relatively simple and relatively safe. When doing it, you need to stand in a standing position, keep your legs upright and support the ground, and bend your upper body down, preferably to the point where your forehead touches the ground.