What is the shoulder tap exercise and how does it help improve your fitness?

This exercise may be very similar to the plank exercise, but it has its own characteristics and therefore has a good effect on increasing body strength.

This exercise may be very similar to the plank exercise, but it has its own characteristics and therefore has a good effect on increasing body strength.

Exercising touching the shoulders has various benefits and It is also compatible with other strength and aerobic exercises. You can easily add this exercise to your exercise program and benefit from its benefits.

In this article, we want to examine the shoulder touch exercise and see how you should perform it. We will also take a look at its benefits and some other exercises that are compatible with this exercise. So stay with us.

What is shoulder touching exercise?

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

Touching the shoulders is an active and dynamic exercise that engages several muscle groups at the same time and has a great effect on muscle strength and body shape.

To perform this exercise, you must first master the plank movement. Have it from the front. To perform this movement, first place your palms on the ground and stretch your legs backwards. The tips of your feet should be on the floor and keep your arms straight.

Now keep your abdominal muscles tight and raise your hips so that your back is flat like a table top. Avoid raising or lowering your hips too much. Hold this position without any movement. Be careful to straighten your spine, keep your hips stable and engage your core muscles. Performing this exercise correctly will help to strengthen the body apart from reducing the possibility of injury.

When you can perform this exercise correctly and maintain proper body posture, move on to shoulder touch. Below we explain the implementation of this exercise.

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What are the benefits of this exercise?

Apart from strengthening the muscles of the shoulder, abdomen, side and back, performing the exercise of touching the shoulders can also bring the following benefits.

1. It is a light exercise with body weight

Shoulder touch does not require jumping, high jumps or moving various joints of the body and compared to most sports exercises, it puts less pressure on the body and joints. This makes the shoulder touch exercise a very good option for those who avoid vigorous exercise and at the same time want to increase their muscle strength.

2. Touching the shoulders does not require sports equipment

You do not need weights or various sports equipment to perform this exercise and you can do it only with the help of your body weight. Of course, placing a mat under you can be better for the palms and make the exercise easier.

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3. Touching the shoulders can improve the posture and shape of the body

According to the stretching of the spine and the position of the body in the exercise of touching the shoulders, you can maintain the natural shape of the body by performing this exercise correctly and regularly. Build for yourself and also make your body look longer and longer.

4. You can do it with other exercises

You can easily add the shoulder touch exercise to your exercise program. It doesn't matter if you're into strength training, interval and tension training, or just exercises suitable for central muscles. In any case, this exercise is compatible with most exercise programs and it engages and strengthens the muscles of the body.

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How should you perform the exercise of touching the shoulders?

To perform this exercise, follow the steps below.

1. Get into the plank position. The palms should be on the ground and under the shoulders and straighten the legs. If this situation is difficult for you, you can bend your knees and lower them so that there is less pressure on the body.

2. By tightening the central muscles and keeping the hips and shoulders steady, press your right hand to the ground and hit the left hand on the right shoulder.

3. Now put the left hand on the ground and hit the right hand on the left shoulder.

4. Make sure that the shoulders are low and free. In the same way, put your hands on your shoulders and repeat this cycle according to your exercise program. At first, you can do it for 3 sets of 45 seconds.

Remember to keep your hips parallel to the floor and prevent it from moving. When performing the exercise, the whole body should be still and only the palms should be moved.

Changes you can make in the shoulder touch exercise

You can make changes in the shoulder touch exercise to increase the pressure. it Reduce or increase and adapt to your body and fitness. For example, you can place your hands on a box or exercise step instead of the floor and place your feet hip-width apart. This will reduce the training pressure.

Also, the duration of keeping the hands on the shoulder can change the training pressure. For example, if you pause for about 5 seconds while placing your hands on your shoulders, you can challenge your body strength and balance more. Lifting each leg while touching the shoulders also activates the body and increases the pressure of the exercise. Do the following and prepare a balanced and appropriate exercise program to strengthen your central muscles, abdomen and sides.

1. Plank on the forearm and moving the hips

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

The plank has many benefits for the body and can strengthen the back and core muscles. Strengthen, shape the body, reduce the possibility of injuries, and also help to focus on the muscles and breathing.

The plank has different types, each of which affects the muscles of the body in a special way. Before doing other plank movements, you must be able to have a complete mastery on the plank from the front. To perform this movement, keep your abdominal muscles tight and raise your hips so that your back is flat like a table surface. Avoid raising or lowering your hips too much.

You can do the plank from the front either on the palms of your hands or on the forearms. In this exercise, you should put your forearms on the ground and keep your body still and motionless as you can see in the picture. Then slowly move it to the left. Repeat this 15 times for each side.

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2. Superman movement by keeping the knees bent Engage and strengthen the body, hips and shoulders. To perform this exercise, first lie on your stomach and stretch your arms and legs.

Then keep your knees bent and lift your hands and feet off the floor at the same time until your chest and thighs are in the air. take All your weight should be on and around your stomach. Try to hold this position for a few seconds so that the muscles are properly activated. Then lie on the ground again and repeat this cycle 15 times.

3. Russian rotation with legs up

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

The Russian rotation exercise can be done by holding a weight to press More work. If you are a beginner, it is better not to go to the weights. Over time and adapting to this movement, you can hold weights, water bottles or other objects and increase the pressure on the body.

To perform this exercise, sit on the floor, bend your knees and Place the soles of the feet flat on the floor. Tighten the abdominal muscles and move the upper body slightly back so that it has an angle of 45 degrees with the ground. If you are not using weights, lock your hands together. If you have a weight, hold it with your hands above your stomach.

Now, keeping your knees bent, lift your feet off the floor until only your hips are on the floor. In order not to disturb your balance, you can cross your feet on each other. Then turn your upper body to the right and bring your hands to the right side of your body. Then go to the left and repeat the same thing 15 times for each side of the body.

4. Bridge Movement

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

Start this exercise by lying on the floor. While lying on your back, keep your knees bent. Now engage your core muscles to make your body more stable. Then by tightening your hips and stomach, lift your hips up and keep them as high as possible. Stay in this position for a few seconds, then lower your hips. You can also put more pressure on the back muscles by straightening your right leg as you raise your hips.

Repeat this cycle 15 times. If you want to stretch your legs, you can consider 10 repetitions for the right leg and 10 repetitions for the left leg.

5. Double crunches

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

Double crunches focus on both the upper and lower abdomen, so it's a great option for strengthening. It is considered abdominal muscles. To perform this exercise, first lie on the floor and place your hands behind your head. Now bring your chest and knees towards each other and simultaneously lift your shoulders and hips off the floor.

Then slowly face the floor until your elbows and heels touch the floor. This is a repetition of the double crunch. Be careful not to put pressure on your neck; Abdominal muscles only They have to do everything. Repeat this cycle 20 times. If you don't feel tired, you can increase the number of repetitions.

You can also use the "V-Up" or "Reverse Crunch" exercises. His crunch focuses on the upper abdominal muscles and strengthens them. To perform this exercise, lie on your back and stretch your arms and legs. Now raise the arms and legs straight and simultaneously and face upwards. In this case, your body takes the shape of the letter V. Your goal should be to reach your fingers to your toes.

To perform the reverse crunch exercise, lie on your back and press your lower back into the floor. Then stretch your arms by your body and keep your palms facing the ground. Now raise your legs until your knees are at a 90 degree angle. Then tighten your stomach completely and raise your legs towards the ceiling. Now lower the legs slowly and repeat the same cycle.

6. Spider swimming

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness?

Spider swimming is a unique movement that uses various muscles including chest, back of arm, shoulder, It involves the rectus abdominis, abdominal obliques, core, hips and quadriceps.

To perform this exercise, first get into the plank position. Your arms should be directly under your shoulders. Open your hands shoulder-width apart and make sure that your body is completely straight and in line from your heels to your head.

Now tighten your core muscles and bend your elbows. Move the chest towards the ground and perform the Swedish swimming movement. Inhale while lowering and lift your right leg, bend the knee and move towards the right elbow. In this position, the elbows should be completely bent, the chest should be a few centimeters away from the ground and the right knee should be close to the right elbow.

Then push the floor and straighten your arms to be in the starting position. get. At the same time, take your right knee back and extend your leg again. Exhale as you go up. Now repeat the same cycle with the difference that you move the left knee towards the left elbow. Do this slowly and with complete control. Try to repeat this cycle 8 to 10 times for each leg.

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Safety tips Don't forget

Like any other exercise, you should do this exercise properly and don't push yourself too much. First, start by doing the plank exercise and when you see that you have the ability to do it, move on to moving the hands and touching the shoulders. enter The changes we explained above are suitable for this. Over time, you can get used to this exercise and perform it for more repetitions or with increased pressure.

Conclusion

Shoulder touch is an exercise that works on the shoulder muscles, central And it focuses on the abdominal obliques and also helps strengthen the lower back. By performing this exercise regularly, you can increase your body strength and build a flat and firm stomach for yourself. Add this exercise to your exercise program by observing the points that we reviewed to benefit from its benefits for improving fitness.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: Byrdie

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