Body fitness

13 Shoulder Workout at Home Without Equipment

Working on the upper body really just makes you strong. So, let’s make your shoulder strong by 13 Shoulder Workout at Home Without Equipment.

Your good shoulders really feel you strong. In the case when you lift boxes or heavy things.

  • Did you know?

While the deltoids are larger and more aesthetically prominent than the rotator cuff (or “rotary cup,” as it’s called here in Indiana) these smaller muscles are equally important to keep your shoulders strong and healthy.

The deltoids are the big “movers” at the shoulder, while the rotator cuff muscles are the “stabilizers.”

Among the 9.5 million users of BodySpace, there are probably 9.5 million different shoulder workouts

So let’s make your shoulders strong by following some steps at home without any tons of equipment.

Shoulder Workout at Home Without Equipment

1. Crab Walk

  • 4 Sets = 30 seconds-1 minute
  • Equipment Required:-No Equipment required

works on  shoulder, thigh, core

Sit on the ground in the comfortable position. Keep your Palms Behind the Hips on the ground.

Through your legs start walking for some time in the forward direction.

walk

2.Pike Push-ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

works on shoulder

you come to the traditionally  Push- ups position and move upward your Hips.

  • Stop when your body forms an upside down “V” shape and between your torso and legs is a 90-degree angle. This will be your starting and ending position.

After Pike Pushups Stretch your Shoulders.

shoulder

3. Plank

  • 4 Sets = 30 seconds-1 minute
  • Equipment Required:-No Equipment required

works on Shoulders, Back

It’s strength your lower Back. Balance your body on the knee and the foot of the leg, only your face in ahead and the back portion is in Just above the ground.

plank

4.Hip Hinges

  • 2sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back, shoulders

Stand up straight with your feet slightly more than shoulder-width apart.

Put your hands on your hips.

Slowly bend forward at the waist. Make sure your shoulders keep in line with your hips as you go forward.

Bend forward until you are parallel to the ground, then slowly pull back up. Go slowly in an upward and downward direction.

hip_hinge_

 

5. Reverse Burpee

  • 2 sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on the back, legs, shoulders

Stand straight and then bend down into the squat position put your hands in the ground. Then a pushups position and then into a squat position mentioned in the picture.

Then

Jumped through the feet quickly.

Then repeat this.

birpee  birpee

6.Broad Hand Pull-Ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:- Only a bar for hanging

Works on Bicep, Back, shoulders

It is the Best Bodyweight Biceps exercise.
Pull yourself up until your chin is above the rod and then back down yourself to the starting point in a controlled manner.

4 awesome  Benefits of pull-ups

  • Functional Strength
  • Posture improvement
  • Back Pain Alleviation
  • Better Looking Physique

pull ups-gif

7. Decline Pushups

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

Works on upper chest, Font Shoulders, Biceps

Simple push-ups are effective on the chest and the shoulders but decline pushup is the major effect on the biceps.

8. Reverse Pushups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:-No Equipment required

Works on Shoulders, Biceps {Generally UpperBody}

You are doing Simple pushups, only you have to change your hand’s position. You only reverse your hand’s position and start doing. It is the exercise that effects your Biceps too much and makes Arms colossal.

reverse push-ups

 

9. Diamond Push-ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

Works triceps, Chest, shoulders

This Exercise does as simple Push-ups just only a difference is shown that in this you only hands together so that your thumbs and forefingers form a triangle.
after making triangle we do as simple push-ups you do.

10. Handstand Push-ups

  • 4 Sets = 4-5repetitions per set
  • Equipment Required:-No Equipment required

works on triceps

Do handstand as usual and start push-ups. Keep your body straight and balanced.

handstand pushups-gifmaker (5)

11. Dead Stop Push-Ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

works on triceps, chest

Do as usual as Pushups. only when you come downward in push-ups,  you completely down and chest part and touch chest part to the ground.

After touching

  • Now lift your palms off the floor as if you were about to row, pause and then place them back on the floor and lift your body all the way up in a push-up position.

healthcare blo

12.Dips

  • 4sets=8-10 repetitions
  • Equipment needed:-Parallel dip bars

works on lower chest,

Grasp the parallel dips bars and lift the body, keep your elbows straight and keep hold for 2-3 seconds during exercise. this effect on your lower chest.

There are 5 major benefits of Dips

  • Muscle Engagement
  • Execution
  • Variation
  • V-Shape
  • Strength

Dips

13. Shoulder Stretch

  • 4 Sets = 30 seconds-1 minute
  • Equipment Required:-No Equipment required

works on shoulder

  • Shoulder blade squeezes. While standing straight, squeeze your shoulder blades together until you feel a light stretch on the front of your shoulders. Hold for 20-30 seconds.

shoulder stretch

Final words

  • Drink more and more water in a day.
  • After Exercise take a good protein diet because in the protein there is amino acid which is helping to increase the power of the body.
  • Keep away from junk food and fatty products.
  • Should take proper sleep.
  • Keep your posture properly, while poor posture may cause bad effects.

Routine

  • In week one do 10-12 repetitions per set {as mentioned}
  •  The second week does 15-20 repetitions per set.
  • In the third week, do your sets to failure (until you cannot do another rep).

Exercise motivation

Failure is the key to success; each mistake teaches us something.
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About the author

adminhealthcareblog

Hi, I am Brt An fitness trainer. Your all problems related to fitness and health care mentioned here. if you want to know about me then you visit on contact us page of healthcareblog.in
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