Strong and sculpted shoulders help build your entire body, but the aesthetic benefits are just one of the reasons you should include shoulder exercises in your workout.
If a woman knows how to build a stronger shoulder, it is the exercise queen, Jillian Michaels. (Source: Tibrina Hobson / Getty Images Entertainment / GettyImages) Although you don't need to remember the anatomical names of all the muscles that make up the shoulder, you should know that this muscle group helps Do a few key moves, such as lifting your arms in front of you, on the top of your head, to the outside, behind you, and then lower them. No wonder it is very important to keep these muscles strong!
Why strong shoulders are important to me
Jillian Michaels, world-renowned health and wellness expert, recently published book "The 6 Keys: Unlock your eternal power, health and beauty The author of the book "Genetic Potential" , tells LIVESTRONG that training shoulders is a must, especially for performing daily tasks such as smashing children, shoveling snow or hauling groceries. She said: "We have hundreds of everyday chores."
In addition, if you don't keep your shoulder muscles strong and work together, Michaels said that physical load and stress will increase all the wrong places. For example, joint capsules, ligaments and tendons can cause injuries. That's why she said that your shoulders are strong enough to cope with physical stress.
Keep your shoulders safe, although weightlifting
However, the shoulder work is not as simple as pulling a few dumbbell shoulder pressures from time to time in the gym. Therefore, please follow these safety tips Michaels to ensure that your shoulder exercise does not cause more harm than good.
- Don't lift weights that are heavier than your perfect form at least 8 times. [ 123]
Make sure to visually study the form of each sport before exercising. -
[123Use dumbbells instead of barbells when training your shoulders so you can train each shoulder independently, and the strong arms won't compensate for the weaker arms. -
Do any type of spin practice, using straps instead of weight. This is because the force is ap from inside to outside or outside (where you want). However, if you use a dumbbell, the force comes from gravity, which reduces the weight, not from the right or left side. -
Don't train your shoulders twice a week or more. -
Make sure your shoulders are restored for at least two days during training. - ]
Prepare and strengthen your shoulders for your upper body routine
shoulder workouts? Here are Michaels' two shoulder exercises.
Jillian Michaels' Shoulder Workout #1
Do each of the following exercises for 30 seconds and make as many representative as possible. The entire circuit is executed three times.
1. Push-Ups
How to do it: face to face on the floor. Starting from your chest, your hands are wider than your shoulders and your thumb is the same as your armpits. Push yourself onto the board. Your feet can separate the hip width. Let your eyes look down and your spine is long. As you inhale and lower your body to the ground, engage your core and tilt it slightly forward. Until your arm is at a 90 degree corner. Exhale and press back.
2. Shoulder press dumbbell
How to do it: sit on a high weight bench with a back. Grab the dumbbells and place them on the sides of the shoulders with the elbows under the wrists and the palms facing outwards. Press the dumbbell up and reach the top of your head. Lower your arm to the starting position.
3. Reverse Flight
How to do it: You can stand or sit and do this exercise. If you are sitting (recommended for beginners), sit on the edge of the exercise bench, hold the dumbbells in each hand, and separate your feet. The waist is bent forward so that the upper body is parallel to the ground. Keep your arms vertical and vertical on your chest with your palms facing each other. Exhale and lift the dumbbells to one side until they are parallel to the floor. Keep a beat. Inhale and slowly return your arm to the starting position.
4. Front elevation
How to do it: straighten the back and hold the dumbbells in each hand. Place your arm in front of your thigh and straighten your elbows. Raise one arm until the dumbbell is slightly above the shoulder (do not lock the elbow). Go back to St. Louis's artistic location and repeat with your other hand. Continue to alternate arms.
Jillian Michaels' Shoulder Workout #2
Perform each of the following exercises for 30 seconds and perform as much as possible. The entire circuit is executed three times.
1. Bending wide lines
How to do it: From standing, bending the hips, the knees are slightly bent. Hold the dumbbells in each hand (the palms down) and maintain a flat back throughout the movement. Let your arm hang down and start pulling the weight to your chest and the elbows to the outside. Slowly reduce the weight and repeat.
2. How to do the bench
: sit on the edge of the bench. Place your hands on the sides of your hips and your fingers around the edges. Place your feet on the floor and remove your hips from your seat. Bend your elbows and lower your body. Keep your torso upright and your hips as close as possible to the workbench. Stop when your shoulders and elbows remain level or before. Your elbow should stay directly in your hand throughout the movement. Straighten the elbow and press yourself back to the starting position.
3. Lateral lift
How to do it: Stand with your feet apart. Hold the dumbbell (facing the other) in front of the thigh and bend the elbow slightly. Through control, raise your arms and bring your elbows to the shoulder height. Returns to the starting position.
4. External shoulder rotation with resistance band
How to operate: Fix one end of the resistance band to ob at the elbow height. Pick up the other end of the band, wrap it in your hand and hold it. Stand and let the band stretch in front of you and cross your body. Bend your elbow 90 degrees so your forearm is parallel to the ground, but your upper arm is close to your body. Start from the front of your body, then rotate your arms to the side, keep your elbows in place, and then pause. Slowly reverse the movement to the beginning.
