Automatically translated.View original post

426 followers

Follow

Follow

Follow

1/8

2 saved

6

Secret poses create wide shoulders.

# Shoulder # Beautiful shoulders ♪ Shoulder mold

4/13 Edited to

จากประสบการณ์ส่วนตัวในการฝึกท่าลับสำหรับสร้างไหล่กว้างนั้น ผมพบว่าการผสมผสานท่าเบสิค เช่น Chest press สำหรับไหล่หน้า, Side raise สำหรับไหล่ข้าง และ Row' หนีบศอก สำหรับไหล่หลัง เป็นวิธีที่มีประสิทธิภาพมาก ยิ่งคนที่ต้องการได้ไหล่ที่ชัดเจนและสมส่วน การใส่ใจเทคนิคในการเล่นให้หนักและพักให้พอถือเป็นกุญแจสำคัญ นอกจากนี้การฝึกท่าเหล่านี้ไม่ควรรีบร้อน ควรตั้งใจทำอย่างถูกต้องและไม่ปล่อยให้กล้ามเนื้อทำงานแทนกันไป การเว้นระยะเวลาพักระหว่างเซตประมาณ 60-90 วินาทีก็ช่วยให้กล้ามเนื้อฟื้นตัวและเติบโตได้ดี การปรับน้ำหนักให้เหมาะสมกับความแข็งแรงของแต่ละคนก็จำเป็นเพื่อป้องกันการบาดเจ็บ การฝึกด้วยท่าลับที่เน้นความหลากหลาย เช่น การเคลื่อนที่ในระดับต่างๆ และจับน้ำหนักให้นิ่ง จะช่วยเสริมความแข็งแรงของกล้ามเนื้อทุกส่วนของไหล่ ทำให้ไหล่กว้างขึ้นจริงและดูสวยงาม สุดท้ายต้องจำไว้เสมอว่า “เล่นให้หนัก, พักให้พอ” คือกุญแจสู่การพัฒนาอย่างยั่งยืน

Related posts

A split image showing a person's arm before and after toning, with text 'HOW TO TONE YOUR ARMS IN ONE MONTH Realistic edition'. It illustrates the goal of achieving toned arms without making them wide.

Two dumbbells on a mat, with text advising to 'Focus on higher reps with lighter weights' and 'Try 12-15 reps' to emphasize endurance for arm toning.

A gym floor view showing dumbbells on a rack and feet, with text listing 'Bodyweight exercises' like 'push ups', 'tricep dips', and '1 minute plank' for arm toning.

How to get toned arms without making them wide

1. Focus on Higher Reps with Lighter Weights • Perform 12–15 repetitions per set using light to moderate weights. • This approach emphasizes endurance and muscle toning rather than hypertrophy (muscle growth). 2. Incorporate Bodyweight Exercises • Push-ups, tricep d

1354 likes

5 daily yoga poses for beautiful posture ✨

Discover how these five yoga poses can unlock better posture, align your spine, and bring grace to your everyday movements. Practiced daily, this simple sequence will gently open your chest, strengthen your back, and elongate your spine. 1. Child’s Pose (Balasana) Cue: Begin on all fours, then

9117 likes

Sculpt Strong Shoulders 💪

Unlock the potential of dumbbells for sculpted shoulders! 💪🏋️‍♀️ Try out these 5 dynamic exercises to define and strengthen your shoulders: 1️⃣ FRONT RAISES 3 sets 16 reps 2️⃣ LATERAL RAISE INTO ADDUCTION 4 sets 12 reps 3️⃣ SHOULDER PRESS 3 sets 14 reps 4️⃣ UPRIGHT ROW 3 sets 16 reps 5️⃣ REAR

748 likes

Back Biceps & Shoulders 2 Dumbbells

If you want a lit 🔥 upper body workout, save this 💕 Back Biceps Shoulders •12 Around the worlds •Wide Curls •12 Lateral Raise w/hold •12Underhand Front Raise 3sets •15 DB Row •15 DB Curls •15 Underhand Row •12 Hammer Curl to Shoulder Press 3sets #fitgirl #lemon8challenge #ba

562 likes

A woman sitting on a gym bench, with text overlay announcing an upper body workout focusing on chest, shoulders, and triceps.

A woman performing a barbell chest press on a flat bench in a gym, with text indicating 3 sets of 10 repetitions.

A woman from behind performing a barbell military press in a squat rack, with text indicating 3 sets of 12 repetitions.

UPPER BODY -Chest/Shoulders/Triceps

Upper body workout coming your way! Targeting chest/shoulders/triceps so look good in those tank tops;) Workout details below. Save for your next upper workout! -Barbell flat bench press 3x12 -Barbell Military press 3x12 -Cable Chest flys 3x12 -Dumbell Shoulder press 3x10 -T

218 likes

Grow Boulder Shoulders

Grow Boulder Shoulders #fitness #workout #deltmuscles

164 likes

5 yoga poses to release trauma, find peace 💖

Your hips are more than just a joint; they can hold onto emotional tension and stored trauma. These 5 yoga poses are designed to help you gently release and find emotional balance: ✨ Low Lunge (Anjaneyasana): Open your hip flexors and quads while strengthening your legs. Engaging your glutes dee

211 likes

Try these 3 yoga poses to release grief in hips.

If grief has you feeling tight, heavy, or numb, these yoga poses can help you breathe again. After loss, the body holds on to emotions in different ways. The hips are a common place where grief, stress, and sadness get stored. These three hip-opening stretches each work the body in a differen

28 likes

Want Wide Shoulders?

Want Wide Shoulders Do lateral Raises - Lateral raises primarily work the deltoid muscle that stabilizes your shoulder and helps shoulder rotation #shoulders

8 likes

Back biceps with a little shoulders

Want sculpted arms, a strong chest, and a defined back? Try this upper body burner! 💪🏾 Workout: ✅ Dumbbell Incline Bench Press – Build that upper chest! ✅ Wide Grip Lat Pulldown – Create that V-taper back. ✅ Cable Bent-Over Flies – Rear delts on fire! ✅ Cable Upright Rows – Shoulder gains in

181 likes

A title slide featuring 'Hip Openers for emotional release' in purple text on a light purple background, with a stylized yoga figure in a squat pose on a crescent moon.

A text slide explaining that stress causes hip flexors, glutes, and pelvic floor to tighten, and hip openers signal safety. The text is purple on a light purple background.

A slide detailing 'Pigeon Pose (Eka Pada Rajakapotasana)' with instructions on how to perform it and its benefits for lengthening the psoas, accompanied by a small illustration of a person in the pose.

Yoga Poses + Benefits

Did you know that a lot of stored trauma is in your hips?? #lemon8challenge #yogainspiration #hipopening #yoga

2011 likes

Boulder shoulders

divebomber push ups target the chest, shoulders, triceps & core as well as shoulder🤩 #Fitness #gymnastics #gymmotivation #fitnessjourney

248 likes

Yoga for a Stiff Neck & Tight Shoulders ❤️

Back in college (around 2014), I started getting cluster headaches so bad I had to see a chiropractor and physical therapist. I was surprised to learn the cause. Horrible posture and constant hunching over my laptop. That’s when I learned how much tension I hold in my neck and shoulders. Even no

68 likes

A person's shoulder is highlighted with arrows, alongside the text 'SCULPT SEXY SHOULDERS The Best Shoulder Workouts for Every Level'. An anatomical graphic of shoulders is also present.

This image outlines a 'BEGINNER SHOULDER WORKOUT' with 4 exercises: Dumbbell Shrug, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Seated/Bent Over Rear Delt Raise, including sets, reps, and rest time. Illustrations show the Dumbbell Shrug and Overhead Press.

This image details an 'INTERMEDIATE SHOULDER WORKOUT' with 5 exercises: Dumbbell Shrug, Forward/Front Dumbbell Raise, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Upright Dumbbell Row, including sets, reps, and rest time. Illustrations show the Forward/Front Dumbbell Raise and Seated Lateral Dumbbell Raise.

Build Stronger Shoulders at Any Fitness Level 💪

The shoulders, or deltoids, are one of the most prominent muscle groups in your body! They give your upper body its width, shape, and mobility. Whether you're a beginner, an intermediate gym-goer, or an advanced fitness enthusiast, tailoring your workout plan to your level is essential for buil

434 likes

Stretch your way to alignment with these 4 poses ✨

Transform your posture with these essential yoga stretches! 🌟 Each of these poses is designed to correct alignment, release tension, and bring balance to your body, helping you stand tall and confident. 1. Child’s Pose: This gentle stretch elongates the spine and relaxes the lower back, releasi

35 likes

Two movements to exercise the shoulders 🥰

#shoulderpain #exercise #chineseculture #foryou

61 likes

A first-person view of legs on an exercise mat, with text overlay indicating 'Pilates From Home', '1 Hour', '60 min', 'Calories 450', and '3 levels', suggesting a home Pilates workout with calorie burn and difficulty options.

An infographic titled 'PILATES WORKOUT' displaying various Pilates exercises categorized by 'TOTAL BODY', 'UPPER BODY', 'CORE', and 'LOWER BODY', with illustrations for each movement.

An infographic titled 'YOGA ROUTINE for GLUTES + LEGS', illustrating 15 yoga poses like Fire Hydrant Kick, High Lunge, Warrior II, and Bridge, with instructions for holding and repeating poses.

✨Lose Weight and Tone your Body with Pilates✨

Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str

4141 likes

Improve your posture with these 2 yoga poses ✨

Cat and Cow poses are a gentle way to bring flexibility to your spine, relieve tension, and enhance your posture. Here’s how to flow into each pose: Cat Pose (Marjaryasana): ✨ On your exhale, press into your hands and knees, draw your belly button in, and round your back like a stretching cat.

21 likes

*DB ONLY* BACK, BICEPS, & SHOULDERS

👇🏻WORKOUT DETAILS👇🏻 4x8-10 ✨Single arm row SUPERSET 4x10-12 ✨Single arm bicep curl ✨Single arm lateral raise SUPERSET 3x10-12 ✨Standing bent over reverse flies ✨Shoulder press 1x to failure ✨DB bicep curl #upperbodyworkout #dumbbellonlyworkout #strongwomen #formerathle

28 likes

Say Goodbye to Rounded Shoulders ✨🪄

Did you know this one move can fix rounded shoulders and improve posture—even if you’re sitting at a desk all day? 🪑 Here’s why: when stronger muscles like the rhomboids take over during pulling movements, the smaller, weaker rear delts don’t get the attention they need. This move isolates those

86 likes

Instant Stress Relief Poses 🧘‍♀️✨

Don’t forget to like, follow & save for later 💌 #stressrelief #yoga #selfcare #mindfulliving #fyp

14 likes

From the shoulders

Baby we don’t do no jumping over here 🍋 #mamadeeandhersix #lemon8

6032 likes

Tone your shoulders with this workout

Grab a 3-5lb dumbbell to start this shoulder workout. We will be doing high reps, low weight to burn out our shoulders. All parts of your shoulders will be feeling it after this. Let’s get started⬇️ 1. Shoulder press x20 reps 2. Lateral raises x 15 reps 3. In & outs x 15 reps 4. Arm ci

50 likes

Become Elegant ✨Save this!!

30 ways to dress and cultivate a more elegant, feminine presence, including how to use your feminine allures and communicate with grace: Dressing Elegantly and Femininely 1. Choose Classic Styles: Opt for timeless pieces like tailored blouses, pencil skirts, and elegant dresses. 2. Opt for Sof

206 likes

A woman in a gym, seen from behind, holds dumbbells overhead, showcasing her back and shoulders. Text overlay encourages growing back and shoulders and not skipping these on arm day.

A woman in a gym, seen from behind, stands holding dumbbells slightly in front with palms forward, demonstrating the starting position for 'Around the Worlds' exercise.

A woman in a gym, seen from behind, lifts dumbbells out to the sides and up, illustrating the upward phase of the 'Around the Worlds' exercise with arrows indicating motion.

Do THESE for hot girl shoulders!

Around the Worlds are my favorite shoulder exercise and they work shoulder mobility, stability, and strength all at the same time. Start with super light weight to warm up your shoulders correctly before increasing the weight. Having good range of motion in your shoulder is important for the safety

32 likes

A woman in green activewear performs a single-leg Romanian Deadlift (RDL) with a blue resistance band in a gym. The band is around her upper back and under her front foot. The image has a text overlay that reads "RESISTANCE band WORKOUT."

Two images show the steps for a single-leg RDL with a resistance band. The first shows placing the band around the upper back, and the second shows hinging at the hips with a slight knee bend. Text overlays describe the steps.

Two images demonstrate an overhead press with a resistance band. The first shows placing the band around the foot and hand. The second shows pressing the band straight overhead until the bicep is by the ear, viewed from behind.

at home glute + shoulders workout

Get a powerful full-body workout with just one long loop resistance band! This quick, efficient routine targets your glutes, hamstrings, quads, shoulders, biceps and back. You’ll build strength, stability, and endurance without needing a gym. Perfect for squeezing in a high-quality workout anyw

35 likes

Tone your shoulders with this workout

Strengthen & tone your shoulders with these 4 exercises! Who doesn’t love the look of nice & toned shoulders?! My goal is to round out my shoulders without them getting too defined. Here is my go-to workout to achieve that goal⬇️ 1. Overhead press 3 x 12, 10, 8 -increase weight every

55 likes

A person in a hijab, blue top, and black leggings performs the Warrior III yoga pose on a yellow mat outdoors. Text overlays "Sculpt yoga" and "Does the body good!" are visible, with pink arrows highlighting the glute area.

5 yoga poses that’ll give you a dump truck

5 Yoga Moves for a Dump Truck 🍑 1️⃣ Goddess Squat (Utkata Konasana) – The Booty Burner • Stand with feet wide, toes slightly out. • Sink into a deep squat, keeping knees over ankles. • Engage the glutes and pulse for 15-20 reps. 💡 Tip: Hold light weights or add a r

1092 likes

Chest, Shoulders & Triceps Workout ✨

Chest, Shoulders & Triceps Workout ✨ WORKOUT DETAILS: DB Bench Press ISO Lateral Chest Press ISO Wide Chest Seated Cable Chest Flys Assisted Tricep Dips Tricep Rope Pulldowns Overhead Marches Full workout details in my last post! I post my workouts daily, follow me for more! 😘

4 likes

A woman in a light pink top and shorts performs Seal Pose on a yoga mat outdoors, smiling at the camera. Her body is grounded, and her chest and head are gently lifted.

A woman in a light pink top and shorts performs Seal Pose on a yoga mat outdoors, smiling. An overlay describes the pose as grounding, chest-lifting, and calming for the nervous system.

A woman in a light pink top and shorts performs Low Lunge on a yoga mat outdoors, smiling. An overlay describes the pose as a hip stretch that keeps the head upright and steady for grounding.

5 Yoga Poses I Do When I Feel Off Balance ❤️

I’ve had to deal with vertigo and dizzy spells on and off, and it can feel so overwhelming when my body doesn’t feel stable. Over time, I found that staying low to the ground and keeping my head lifted and centered helps me feel safe, balanced, and calm again. These poses have become my go-to gr

48 likes

Rounded Shoulders Exercise

I am currently loving this exercise for rounded and hunched shoulders! If you work on a computer or drive a lot, this is an amazing exercise to do daily. I like to do it 3 times daily for posture strengthening and opening. Make sure to really engage your back muscles as you move through this seq

608 likes

🌴 Poolside Poses That Always Work

If you never know how to pose on vacation, start by sitting down. 🤍 These are some of my favorite go to poses whenever I'm traveling because they look effortless, natural, and don't require any modeling experience. ☀️ Look off into the distance for a candid, dreamy shot☀️ Hug your kne

78 likes

🌟 Master Downward Facing Dog! 🌟

Join me as we dive into the foundation of every yoga practice—the iconic Downward Facing Dog. This pose not only stretches and strengthens the entire body but also calms the mind, improves circulation, and rejuvenates the spirit. ✨ Benefits of Downward Facing Dog: • Lengthens the spine and s

23 likes

Flip Your World: Master Handstands these 4 cues 🤸‍♂️

Ready to elevate your practice? 🌟 Handstands are more than just a show of strength—they’re a powerful blend of body, mind, and spirit. Body: Strengthen your shoulders, arms, core, and back while improving balance, flexibility, and coordination. Mind: Cultivate focus and concentration, bringin

29 likes

Yoga Warrior Poses

Virabhadra: The Vedic Warrior Who Inspired the Yoga Warrior Poses | Kevin Dewayne Hughes, Yoga Teacher The warrior poses in modern yoga practice derive their Sanskrit names from a powerful figure in Vedic mythology known as Virabhadra. While many people assume these postures are named after hist

3 likes

See more