Shoulder Exercises

       January 1, 0000    1643

 

While watching television the viewer is in a very relaxed mood and is absolutely entertained by the scenes. He can improve the utility of the time spent in watching television by performing some shoulder exercises. By this method, he can achieve dual gains of entertainment and body fitness simultaneously.

Types of Exercises

The following exercises are examples of movements targeting the shoulders – the front, the middle and the rear deltoids and also the rotator cuff muscles. Initially, some warm up ought to be done before lifting and stretching. Many shoulder exercises are also known as pushing exercises and comprise pressing a weight away from the body. They are called overhead presses or lateral rises. Other exercises are called front raises and upright rises. Beginners ought to choose a couple of exercises and complete one set of 14-16 repetitions. For muscle building 2 to 4 exercises must be chosen and 3 sets of 6 to 8 repetitions must be done. For muscle toning 2 to 3 exercises have to be selected and 2 to 3 sets of 10 to 16 repetitions must be done. Overhead presses are used for the major muscles of the shoulder. They are useful for the middle deltoid and triceps. Initially, stand holding weights with the elbows bent and hands at the eye level. Push weight above the head without bending the back. In Front, Side and Rear Raises every part of the shoulders and upper back is concentrated. For shoulder raises, lift the weight upto shoulder level. The Shoulder rotations work on the rotator cuff and generally require less range of motion and less weight to avoid injury. The Upright rows are effective for the middle deltoid and the upper back and bicep muscles.

Frequency of exercises

Similar to other muscles, it is necessary to perform shoulder exercises three days in a week. It is not essential that the days must be consecutive. If the user is lifting heavy weights, he ought to rest for atleast two days before exercising again. If the aim is to tone the muscles, he must aim to 1 to 3 sets of 12 to 16 repetitions. He must take rest for atleast one day before he resumes again.
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