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Exercise Tips: Shoulders
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Important
Tips for training your shoulders:
- Very
important. If you suffer from blood pressure or heart conditions
then DO NOT push weights up past your heart level. Always get
permission from your doctor before attempting these types of
exercises.
- Keep
your body steady and your midsection firm when performing shoulder
exercises.
- Don't
train too heavy when training your shoulders. Especially when push
weights above your head. The last thing you need is a dumbbell
falling on your head because it got too heavy for you.
- Don't
hold your breath when performing shoulder exercises. Like your
chest, breath out at the hardest point of the exercise. Holding
your breath will make you dizzy as well as feeling sick.
- Shoulders
are one of my favourite bodyparts to train whether it be my own
training or my clients. Why? Because your shoulders help shape
your whole body. Think about it......
If you are standing "round shouldered" and slouched over
how does that make you feel? Now do this and look in the mirror.
See what I mean? Your shoulders help frame your upper body so it's
important they receive the correct shoulder workout to suit your
body type.
- If
you suffer from lower back problems go for seated shoulder
exercises and machines. Such as Seated Machine Shoulder Press or
seated dumbbell press. Just make sure you lighten the weights as
it is allot harder to perform shoulder exercises when seated.
Using a bench with a back pad, to support your back, is also
essential.
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Click here....... to view
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Standing Dumbbell Shoulder Press
Stand
with your feet shoulder width apart, and knees slightly bent. Keep
your chest out and midsection firm, do not arch your back.
Hold
a dumbbell in each hand, with your palms facing forward and the
dumbbells just above shoulder height. Your elbows should be bent and
facing outwards. Now push up, in an arc type motion, so that the
dumbbells meet at the top of the movement. Your dumbbells should be at
arms length above your head and your elbows should only be slightly
bent. Now lower down slowly and repeat to complete your set according
to your program.
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Keep
your body steady and your midsection firm when performing shoulder
exercises.
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Standing
Barbell Upright Rows
Stand with your feet shoulder width apart, and knees slightly bent.
Keep your chest out and midsection firm, do not arch your back.
Hold
the bar in front of your thighs, with an overhand grip and your
hands about 5-6 inches apart. Have your palms facing your body. Pull
the bar up, keeping it close to your body, until it reaches you
upper chest. Keep your elbows up (past shoulder height) and out.
Lower the bar down slowly and repeat the exercise to complete your
set.
Note:
Always perform a warm up before your workout, a cool down after
and then your stretches.
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Persons
who are of good health, suspect of their health or are aware of any conditions,
physical deficiencies or diseases should always consult a physician before
undertaking any eating or exercise program. Mandy Gibbons, Mandy's Body Sculpt
and Tone, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and
www.virtualfitnesstrainer.com disclaims any liability or loss in connection with
the above program or advice given in this article.
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