Shoulder Exercises from NBC KARE 11 TV PieceMar 03, 2010
Form and Function....I'd like to talk just a minute about the structural benefits of strong shoulders as well as the aesthetic beauty of sculpted deltoids.
Let's start with the superficial, shall we? Strong shoulders look good and can create a great optical illusion: broader shoulders make the waist look smaller.
Structurally, the shoulder girdle is one of the most unstable joints in the body due to the fact that it has to allow a large range of motion from lifting to pressing to rotating. Keeping the shoulder muscles strong prevents injury and maintains correct postural alignment.
TIPS FOR A SUCCESSFUL WORKOUT:
- Always do a warm-up of cardiovascular activity OR a set of 15 repetitions using a very light weight for each muscle group before doing your intense resistance training.
- Perform 8-12 repetitions of each exercise, doing 1-2 sets with no more than 60 seconds of rest between each set.
- Make sure you are using a challenging weight or body position. Your last 2 repetitions should be extremely challenging to complete with good form.
- Work each muscle group 2 times per week.
- Do no work the same muscle group two consecutive days in a row. Allow 1-3 days of recovery.
- ALWAYS stretch at the end of every workout.
Dumbbell Overhead Press: Begin with your hands at shoulder height, palms facing forward. Press up over the head fully extending the arms.
Upright Row with Band: Place the band under your feet and then switch handles so you are holding the opposite ends of the band. Keep your shoulders down away from the ears and lift your elbows as high as you can.
Lateral Raise with Band (can also be done with dumbbells): Place one foot on the band, palms facing the floor. Keep the palms facing the floor and lift the arms out to shoulder height. Instead of bringing your arms all the way down between repetitions, keep some resistance on the band so you are challenging the muscles for the entire duration of the set.
Front Raise with Band (can also be done with dumbbells): Place one foot on the band, palms facing the floor. Keep the palms facing the floor and lift the arms straight out in front of you, stopping when you get to shoulder height. Instead of bringing your arms all the way down between repetitions, keep some resistance on the band so you are challenging the muscles for the entire duration of the set.
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