There are many ways for a person to build tiger head and shoulders, and among these methods, some methods are suitable for practicing at home, and some methods are suitable for practicing in the gym, and training tiger head and shoulders is also particular. Like choosing the right method. So, how to create a tiger head and shoulders at home? Let’s learn how to create it together!

Vertical push-ups

First do a modified push-up, with your hands and knees on the ground. Keep your palms and shoulders in a straight line, and form a straight line from your head to your knees. Hold for 10 seconds, and keep your breathing balanced. Repeat 3 to 5 times, slowly, until you hold for 30 seconds each time.

Sit-ups

Sit on the floor with your legs straight and your hands behind you, fingertips facing forward. Lift your hips and align your neck with your spine so that your entire body is in a straight line from head to toe. Hold for 10 seconds and breathe steadily. Repeat 3 to 5 times, slowly, until you hold for 30 seconds each time.

Push-ups with raised legs

Make a push-up position for one person. Slowly lower your elbows so that your chest is about 2.5 cm above the ground; slowly press down your body, place your elbows close to your ribs on both sides, and slowly raise one leg. Then, straighten your elbows and do it with the other leg. Repeat 8 to 10 times.

Cobra Pose

Lie prone on the ground with your hands on either side of your chest. Keep your legs together and straight, with your feet close to the ground. Inhale, lift your head upwards, straighten your arms to support your upper body, straighten your chest, lift it as high as possible, hold for 5 seconds, then put it down, and repeat the exercise 3-5 times.

Dumbbell shrug

Hold a heavy dumbbell with your feet shoulder-width apart. Use your shoulder muscles to lift the dumbbell upwards. Keep your arms and other parts of your body still, and only move your shoulder muscles. Just raise it up. When performing muscle training, you must pay attention to breathing coordination. The reason why you need to pay attention to breathing coordination is to allow the muscles to fully absorb oxygen, so as to achieve the best results.

Dumbbell press

Pick up the dumbbells with both hands and sit on the training bench. Your waist and back must be straight. Place the dumbbells on your shoulders in a pushing position. Keep your back straight while pushing out the dumbbells.