Tuesday, August 5, 2014

Fun & Effective Workouts: Shoulders

Today's post will be the second in the series of fun and effective workouts that the trainer recommended during my fitness consultation. The exercises today will focus on the shoulders!

The first workout for core exercises can be found here.

Do all the exercises in 3 sets of 12 reps.

1. Frontal Raise

Taken from best-free-workout-plans.com

Hold a dumbbell in each hand against the side of your body with an appropriate weight that gives some resistance. Lift the dumbbells in front of you until arms are parallel to the floor, hold for a second, and lower.

2. Lateral Raise

Taken from exercises.about.com

Hold a dumbbell in each hand against the side of your body with an appropriate weight that gives some resistance. Slightly bend at the waist with your butt sticking out. Lift dumbbells outwards while keeping a slight bend at the elbows. Lift to shoulder height, hold for a second, and lower. 

3. Kettlebell Swing

Taken from mobility-rx.blogspot.com

Hold kettlebell with an appropriate weight that gives some resistance in your hands and start in a back squat position (feet apart, butt sticking out, back straight) with kettlebell between your legs. As you lift kettlebell over your head, straighten up and out of squat into standing position. As kettlebell comes back down, follow through back into squat position. 

4. Cable Face Pull

Taken from bodybuilding.com

Set pulley of machine to a height that's above your head. Holding the cable handle, slightly lean back and pull cable towards your face. Hold for a second and release while still leaned back. 

5. Shoulder Press

Taken from build-some-muscle.com

Adjust the weights so that there is some resistance. Set up seat so that handles are shoulder height. Hold the handles of machine from under and push upwards without having to fully straighten arms. Hold for a second and lower. 

6. Bent Over Low-Pulley Side Lateral 

Bent Over Low-Pulley Side Lateral
Taken from bodybuilding.com

Stand side by side with machine. Lower the pulley on machine and hold handle in hand farthest away from machine. Bend at the waist so that torso is almost parallel to floor, knees bent. Pull handle away from machine by lifting arm laterally outward until arm is parallel to floor. Hold for a second and release. Repeat set with other arm. 

Let's maintain a healthy lifestyle together!

Until next time, Des

2 comments :

  1. i wanna try using a kettlebell sometime. i usually just do yoga or pilates :)

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    Replies
    1. I've tried a bit of yoga and pilates before but mannn those are tough! I'm a gym person :P

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