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Shapely shoulders
THE shoulder is a very important part of the body. Not only does the shoulder make the upper body appear to be wider (especially good for bodybuilders), but if not trained correctly, it could give you problems for the rest of your life. The key to building massive shoulders is to understand how the shoulder works and how to keep it healthy. Let’s first take a look at the anatomy of the shoulder before we get into the tips and workouts.
The shoulder is the most movable joint in the body but is very unstable. The shoulder itself is a ball and socket joint. The ball of the shoulder is the head of the humerus. The socket portion of the shoulder is called the glenoid (where arthritis in the shoulder forms).
On top of the ball and socket is a process called the acromion (where bone spurs can form). Next to the acromion is the acromioclavicular joint, also called the AC Joint (this is a common place for shoulder separations). This ball and socket joint allows for the most range of motion out of all the joints in the body. This week Mohd. Naseer shows how to develop rounded, shapely and strong shoulders.
Step 1: Stand upright and hold a 3 feet rod (weighing 1-2 kgs) with both the hands in front of the hips. Slowly raise both the hands along with the rod and reach shoulder level without bending the elbows. Come back to the original position and repeat 10-12 times (3 sets).
Step 2: Stand upright and hold 2 dumb-bells (weighing 1-2 kgs) with both the hands in front of the hips. Slowly raise one hand in the front and reach chest level without bending the elbow. Come back and repeat with the other hand (3 sets of 10 alternate repetitions for each arm).
Step 3: Stand upright and hold 2 dumb-bells (weighing 1-2 kgs) with both the hands. Slowly raise one hand sideways and reach shoulder level without bending the elbow. Come back and repeat with the other hand (3 sets of 10 alternate repetitions for each arm).
Step 4: Stand upright and hold 2 dumb-bells (weighing 1-2 kgs) with both the hands. Raise both the arms, bend the elbows and curl the hands along with the weights at the shoulder level. Slowly push one hand over the head and stretch out to the maximum without bending the elbow. Come back and repeat with the other hand (3 sets of 10 alternate repetitions for each arm).
Step 5: Stand upright and hold a 3 feet rod (weighing 1-2 kgs) with both the hands. Slowly bend the elbows, curl up the arms and bring them along with the weight to the chest level. Push both the hands along with the rod over the head and stretch to the maximum without bending the elbows. Slowly come back to the chest level by folding in the elbows. Repeat 10-12 times (3 sets).
Discontinue when you experience any sharp pain in the relevant body parts. For best results, breathe in and out rhythmically.
(Md. Naseer is a renowned Fitness & Wellness instructor with over a decade’s experience. He has a certification from the prestigious BREATHRAX academy of Health & Fitness, USA and offers training at various places including Country Club, Hyderabad, IAS Officers’ Association Club, Hyderabad & Secunderabad, etc. He can be reached on 9246361867 or mohdnaseer1234@gmail.com)
C P RAJ
(photos by M. Balu)
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