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Well developed shoulders do not only give a woman the necessary strength
to perform simple everyday tasks, but also, they provide her with a sexier appearance, better
posture and, of course, they minimize the size of her hips. Although the shoulders (Deltoids) are
considered one muscle, they actually break down into 3 “heads” which are the front (anterior),
middle (medial) and back (posterior).
What are the three heads?
Anterior Deltoid - flexes and rotates the arm inward. The anterior
deltoids play a major role in bench pressing, other chest training, and usually get stimulated from
triceps and biceps training. This is typically one of the most overdeveloped muscles for
traditional weight lifters, which often develops into a muscular imbalance that can lead to injury
and posture problems.
Medial Deltoid - abducts the arm, which means it brings the arms
out and away from the midline of the body. This muscle is activated more by isolated shoulder
abduction movements, such as dumbbell side rises, than by anything else.
Posterior Deltoid - extends and rotates the arm outward. Back
training such as rows, chin ups, and pull ups involve the rear deltoids more than most other
exercises. Reverse flies are considered an isolation movement for the rear deltoids.
Exercises for the Shoulders
Compound exercises work all the heads simultaneously, and that will be the
focus of the following shoulder exercises. But first, we will need two important equipments namely:
resistance tube and adjustable dumbbells.
The resistance tube is one of the most affordable yet effective equipment
for you to achieve the muscles you wanted in the different kinds of your body. The adjustable
dumbbells are also effective as you do your work out especially on the major muscles you will be
targeting.
You don’t need another set of dumbbells for your desired weight. You can
adjust the dumbbells and get the weight suitable for you. With these equipments, you don’t have to
go to expensive gyms or hire a personal trainer.
You can follow steps, do the whole routine may be inside the living room,
at the garden or anywhere you are comfortable at. For the exercise proper, this may only take 15-30
minutes and this may vary
Shoulder exercises with the adjustable dumbbells
1. This exercise targets the front deltoid although it does involve the
other shoulder areas as well. For this move, you'll probably need lighter weights
- your arms are straight, making this a long lever move and, therefore,
more challenging.
-Hold light-medium weights (you may adjust your dumbbells) with your arms
straight down, your palms face the thighs.
-Slowly lift your arms up to the shoulder level keeping your elbows
slightly bent. Exhale and lower your back down.
This exercise can also be done with a light barbell or, if you're using
heavier dumbbells, you can alternate arms. Repeat for 1 to 3 sets of 12-16
repetitions, with a 20-30 second rest between sets.
2. This exercise targets the back part of the shoulder as well as the
upper back. By doing this one arm at a time, you also challenge your core and balance. This
variation also includes a side to side lunge, which adds more movement to the exercise. For this
move, you'll want to start with light weights to get your form down.
Begin in a wide stance with weight in your right hand and the left knee
resting on the left upper thigh. Tip from the hips and bend torso forward, keeping the back flat
and the abs in, weight hanging down towards the floor.
Lunge to the right and, at the same time, bring the arm up to shoulder
level, keeping the elbow slightly bent. Don't swing the weight, but use control to lift it. Lower
the arm while lunging to the other side. Continue for 10-16 reps before switching sides.
Shoulder exercises with resistance tube
1. Aside from working the deltoid muscles, you also want to include the
smaller muscles of the rotator cuff. Keeping the rotators strong will help you remain injury
free.
Loop a light resistance tube around a sturdy object, threading one handle
through the other and pulling it tight.
Stand with left side facing the band, holding handle in right hand.
Starting position is with elbow bent to 90 degrees, palm and forearm directly in front of the
belly. Keeping the elbow bent, rotate the shoulder, bringing the forearm out to side.
Work within your range of motion. Rotate the forearm back in and repeat
for 12-16 reps
2. This exercise is excellent move to work the shoulder muscles,
specifically the middle part of the deltoid. It also involves the other parts of the shoulder
(front and back deltoids) as well as the trapezoid. By sitting on an unstable surface, as shown in
this version, you can increase the difficult of the exercise.
Loop a light resistance tube around a sturdy object, threading one handle
through the other and pulling it tight, elbows bent at 90 degrees and abs contracted. Keep the
elbows bent; lift the arms out to the sides to shoulder level. Lower back to start and repeat for
1-3 sets of 10-16 reps.
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