PUSH UPS FOR SHOULDERS

BODY WEIGHT SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : BICEPS,TRICEPS

   

1.   First of all find a wall and about a foot away Place both hands on the floor with shoulder width apart.

2.   Put your legs on that wall so that your feet are touching the wall and palms are resting on the floor.

3.   In this starting position your whole body is inverted and extended straight.

4.   Now lower down and press yourself against the floor as much as possible, with the help of your arms strength, while exhaling-out.

5.   Pause for a second in this position and feel the contraction in your shoulders.

6.   Again pull yourself back to the starting position, while inhaling.

7.   Repeat as many times as recommended.

             

  

  TIPS:

Ø The elevation angle i.e. angle between the wall and your whole straight body can be changed between 10 to 20 degrees.

Ø With every single degree change in the elevation angle helps you to hit the different muscle a little differently .

Ø Take the help of supporter, if you are new to this form of shoulder exercise.

Ø For best and fast results, try to look at the wall while doing the whole exercise.

Ø This exercise can also be done by using weight plate tied on your  back.

Ø Keep your whole body as straight as possible during the whole exercise.

Pace, while doing the exercise must be slow or medium.

FRONT RAISE FOR SHOULDERS WITH WEIGHT PLATE

FRONT RAISE WITH PLATE

 PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : 

TRAPS,BICEPS,FOREARM,CHEST

   

1.   Grasp a weight plate with both hands firmly and keep your back straight.

2.   Hold the plate in front of thighs

3.   Both hands positioned at the 3 and 9 o'clock.

4.   Keep arms slightly flexed, your palms are facing each other and let elbows point to sides.

5.   Slowly raise the plate as you exhale until it is a little above shoulder level.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the plate back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using dumbbells, barbells, cables or exercise bands to perform this movement.

Ø Your arms must remain in the same position throughout the exercise.

Ø  While doing this exercise don’t swing the plate or bend at the elbows.

Ø Your torso should remain stationary throughout the exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

2.   The dumbells should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.

Drinking Habits

When to consume water

A.    Morning(after just getting out of bed)

Take about 900 ml to 1 liter of water after just getting out of bed in morning. Data collected from different studies has led to a result taken by doing so our metabolism boost up to the peak level and at the mean time we can equalize the water losses a while sleeping.

B.    Before meals

Friends for proper digestion of meals try to avoid excess water consumption within 30 minutes before meal .Yes, you can take small sips.

The reason behind this fact is, if you take excess of water you cannot eat as much as your muscle cells actually need it, as they are already bulging out with water. Secondly, the excess water before meals also made the various digestion chemicals and acids very dilute in nature.

C.    After meals

Same as the above fact don’t take much quantity of water just immediately after meal .firstly the chemical enzyme present in our mouth which is responsible for our carbs digestion becomes inactive.

Secondly, the acids called hydrochloric acid and the enzyme present in our gut are getting diluted due to the water and their functioning become slow and inefficient. 

D.   Pre workout

We usually take pre workout proteins + carbs blender before half an hour from workout. So friends ,these shakes should be taken with defined amount of water, avoid taking it with the floods of water.as these shakes get their effectiveness with the percentage concentration and the time for which it remains in your stomach so that they can produce a huge amount of energy in the meantime.

Creatine and other pre workout drinks should be taken with the definite amount of water.

E.     During workout

Often ,the trainers say that don’t take water during workouts but friends you should be quite hydrated during your workouts .so here is the solution for this problem take a drink which includes glucose (fast recovery agent) ,protein and some type of electrolyte(salt, sugar blender) solution which is the best known source of hydration.

F.     Post workout

Friends when you come out of gym .you felt very thirsty at this time so  don’t make a mistake by taking water only, just prepare your shake which must include protein (for muscles recovery and growth), carbs(source for recover the energy and to end up muscles fatigue) . The reason is that after workout if you take only protein then its most of the content will used up for energy gaining process and the muscles remains as it is.

G.   Before sleeping

   

      Drink a glass of water before you go to sleep. It is just a kind of preparation to fight against the water loss (due to perspiration and digestion and growth related activities) while you are sleeping. As metabolism being slow at night, so it require water to transport the nutrition to   the blood stream while sleeping.

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