Do you want to know what exercises can you do for great shoulder muscles and what muscles do you have in your shoulders? Check out this great information.
It is also valuable to know how the shoulder muscles work to perform the shoulder exercises correctly and to have nice shoulders.Β π
But, consult your physician before starting any exercises to find out if you have anyΒ contraindications to exercise.Β Exercise according to your condition.
Always remember to warm up at the beginning and stretch the muscles at the end of your training.
What shoulder muscles do you have?
So what muscles does your shoulder consist of?
The main and largest shoulder muscle is the deltoid. It is shown in the picture below.
It consists of three parts: anterior deltoid, medial deltoid, posterior deltoid.
The anterior deltoid covers the shoulder on the front side. The medial deltoid covers the joint on the side. The posterior deltoid covers the shoulder joint on the backside.
Each of these parts is responsible for a different movement in the shoulder.
The anterior deltoid flexes the arm forward and turns inward (internal rotation). The medial deltoid moves the arm horizontally (horizontal adduction and abduction). On the other hand, the posterior deltoid moves the arm to the back and turns outward (external rotation).
There are also other muscles that work together to make similar movements, but the deltoid is the main.
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What are great shoulder exercises?
Some interesting shoulder exercises are presented below.
You can do the shoulder exercises with weights or with bodyweight, however, with the weight they are more intense. If you are a beginner you can start exercising without weight and later add weight when your body adjusts through the time to the training. If you prefer to exercise with weight but you do not have any then you can train with water bottles.
Shoulder exercise 1
The first exercise works mainly for shoulder muscles and partly for chest and arms muscles.
Stand straight, feet hip-width apart. Hold weights in our hands. Raise the weights to the front and to the side.
Remember to contract your abdominal muscles to stabilize your spine, so your back won’t lean.Β
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Shoulder exercise 2
This exercise work mainly for the posterior deltoid, the latissimus dorsi (back muscle), the triceps – long head (arm muscle).
Stand straight, feet hip-width apart. You can hold weights in your hands. Lift the weights on the back.
Another version of shoulder exercise 2
Similar exercise as above with only one hand exercising at the time is shown below.
Put one foot before you and bend your knee and place another leg behind you and straighten its knee. You can rest one hand on your thigh.
Exercise one arm, and then change arm and exercise another one.
What are advanced shoulder exercises for strong shoulder muscles and burning calories?
The exercises presented below are great not only for the shoulders but also for the chest, legs, back, and arms muscles.
How can you burn more calories π₯ in your workout?
You can use weights. ππ»ββοΈ
They could be regular weights, dumbbells, or even water bottles. In my case, they were vinegar bottles. π
Anyway, no matter what kind of weights you use, remember to keep your wrists straight to protect your joints.
In the movie, are presented a few examples of exercises with weights.
However, exercises with weights are not for beginners. You should have no problem doing bodyweight exercises before starting a weight workout.
1οΈβ£ The first exercise is for the upper back.
Pull your arms backward bending your elbows to the right angle.
2οΈβ£ The second exercise is for the shoulders (the middle part).
Raise your arms to the sides. (Elbows should be slightly bent.)
3οΈβ£ The third exercise is for the biceps.
Bend your elbows to the right angles.
Which exercises seem to be the easiest for you? π€
What are great arms, shoulders, and chest exercises?
Stand tall with your feet with hips width apart. Bend your knees a little bit. Contract your belly muscles to protect your spine.
You can exercise with regular weights, homemade barbells, (by the way do you like my invention? π), with your little one, or even without anything.
Exercise 1:
Bend and extend your arms to the right angle. (You exercise your biceps here.)
Exercise 2:
Rise your barbells or weights in front of you to shoulder height.
You can also move your weights to the sides.
Do a few repetitions.
Remember, to keep your wrists straight while you are holding your weights to protect your wrist joints. It is ππ²πΏπ important.
Also, remember to do exercises for your back and triceps on other days to balance the work of different muscle groups.
Do you like upper body exercises?
Strength exercises are great for weight loss because strong muscles burn fat also long hours after doing the workout.
What are great examples of strength exercises? ππ»ββοΈ
Some of them are squats.
How to do squats?
Put your feet wider than your width hip apart.
Bend your hips and knees to the right angle as if you were sitting in a chair.
Remember to keep your back straight to protect your back joints and to bend your knees to the right angle to protect your knee joints. Keep your knees above your ankles.
I hope you enjoyed the shoulder exercise and the information about the shoulder muscles. Check other great exercises and get a free e-book below.
Source: “Functional anatomy in the field of physical education and physiotherapy studies” – BogusΕaw Marecki
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