Active mobility of shoulder flexion
Anterior Deltoid - Lats
- On your knees on the ground.
- Extend your arms and raise them so that you reach a vertical position.
- The ideal would be for your arms to surpass the height of your head, so if you can't, try to achieve it over time.
- Avoid arching your back or pushing your chest forward.
- For greater difficulty and effectiveness, perform it with pelvic retroversion, so that the lumbar is completely straight.
Sessions
Specific Shoulders Warm-up
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest ∙ Lats
Anpa Handstand And V-sit Mobility
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest
Igor Shoulders Reinforcement
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid
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Short prone pull-ups
Biceps ∙ Lats
Straddle swings
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest
Clap on thigh push-ups
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Explosive pull-ups
Biceps ∙ Lats
Kettlebell shoulder halo
AnteriorDeltoid ∙ Biceps ∙ Abs ∙ UpperChest ∙ UpperTrapezius
Swing and half turn
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats