← Wszystkie ćwiczenia
Ramiona
Jak wykonać ćwiczenie
- 1
Stand upright with feet hip-width apart, core engaged, and arms relaxed at your sides. From this position, perform three different arm raises to target the shoulders and upper back:
- 2
T Raise: Lift your arms straight out to the sides until they are parallel to the floor, forming a “T” shape.
- 3
Y Raise: Lift your arms upward at about a 45° angle from your body to form a “Y” shape.
- 4
I Raise: Raise your arms straight overhead, close together, forming an “I” shape.
- 5
Maintain a neutral spine, avoid arching your lower back, and move slowly with control. Focus on squeezing your shoulder blades together and keeping your shoulders down away from your ears.
