Sexy Shoulders

March 12, 2008 at 5:42 am Leave a comment

I have been emphasizing so much on Abs and lower body workout. I guess it is time for us to look into another part of the body, the Shoulders.

The goal is to create beautiful, contoured-looking shoulders that look great from all angles and most importantly to me, to appear rounded at the outer portion. This slight enhancement will actually make your waist look smaller and make your body look more in balance. Pear shaped people will look less pear for sure!

The shoulder consists of a system of three interconnecting bones, ligaments and muscles. Ligaments hold every other joint in the body, but the shoulder is held together by a capsule and by the small rotator cuff muscles. It is the most mobile joint in the body and therefore has the greatest range of motion. The deltoid muscles of the shoulder are comprised of the anterior (front), medial (side) and posterior (rear).

We will focus on each area of the shoulder (deltoid) in order to give you a sexy and contoured looking appearance. This exercise will create proper proportion and symmetry.

Working out the shoulders twice a week for about 10 minutes. 2 to 3 sets each and about 12 to 15 reps each.

1. Dumbbell Two Arm Lateral Raise

Starting Position:

  • Stand with feet shoulder-width apart with a slight bend in your knees.
  • Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs.

Movement:

  • Contracting the middle shoulder muscles, raise both arms out to the sides, stopping when your arms are slightly higher than shoulder level.
  • Slowly return to the starting position, stopping just short of the weights touching your body.

Key Points:

  • Exhale while lifting the weights.
  • Inhale while returning to the starting position.
  • You may also perform this exercise from a seated position.

2. Fitball Dumbbell Shoulder Press

Starting Position:

  • Holding dumbbells or cans, sit on the ball or on a chair or bench with feet flat on the floor.
  • The upper arm should be parallel with the floor with a 90-degree angle at the elbows.

Movement:

  • Contracting the shoulder muscles, raise the weights toward the ceiling, stopping when the arms are fully extended with a slight bend in the elbows.
  • Slowly return to the starting position.

Key Points:

  • Exhale while lifting the weights.
  • Inhale while returning to the starting position.

3. Dumbbell Bent-Over Rear Delt Raise

Starting Position:

  • Sit on a bench or chair and bend forward to a 45-degree angle.
  • Hold a dumbbell or cans in each hand with your arms hanging at your sides and the palms facing one another.
  • Pull your shoulders back and lift your chest up.

Movement:

  • Contracting the rear shoulder muscles, lift your arms out to the sides until they are at shoulder height.
  • Slowly return to the starting position, stopping just short of your arms touching your legs.

Key Points:

  • Exhale while lifting the weights.
  • Inhale while returning to the starting position.
  • If your arms gravitate forward or backward, you will not be isolating the rear shoulder muscles.
  • Do not round your upper back or shoulders.
  • Do not allow your chest to cave in.

Extracted from eDiets, contributed by Raphael Calzadilla

Advertisements

Entry filed under: Exercises and Workouts. Tags: , .

Calories, Junk and Fitness Carboxy Therapy for cellulite free

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Calendar

March 2008
M T W T F S S
« Feb   Apr »
 12
3456789
10111213141516
17181920212223
24252627282930
31  

Most Recent Posts


%d bloggers like this: