FITNESS GURU | BETTER BODIES FITNESS CONSULTANTS | JFPRIV I-NET WEB SITE DESIGN and HOSTING

FITNESS GURU · BETTER BODIES FITNESS CONSULTANTS

ARTICLES

"TRAINING SHOULDERS"

This article is about training shoulders also known as the "deltoids". The deltoids are a large thick and powerful group of muscles. They are triangular in shape with a coarse texture.

They originate from the "clavicle" (collarbone) and the spine of the "scapula" (shoulder blade). Covering the outer side of the shoulder it gives the shoulder a rounded-look in appearance.

They insert into the "humorous" (upper arm bone) and are used to raise the arm outward from the side.

They work with the "pectoralis major" (upper chest muscles) to move the arm forward and work with the "teres major" (upper back muscles) and "latissimus dorsi" (low end of the lat muscles) to move the arm back in position.

FRONT DUMBBELL RAISES

Stand with a dumbbell in each hand
lock your elbow almost straight
exhale and alternating with each arm, raise the dumbbell up in front, away from the body to eye level
then allow the weight to return to the original position with a controlled rate of speed
inhale and repeat with the other arm

SEATED DUMBBELL PRESS

sit down on a bench with a 90° angle
exhale and press both dumbbells up over your head
lower both down to earlobe level (do not touch the shoulders)
exhale and press back over head lockout your elbows and repeat

SIDE DUMBBELL RAISES

take a dumbbell in each hand and place down at your side
keep you elbows almost locked
exhale and at the same time raise both dumbbells out away from the sides of your body
stop when you reach the top of your hairline
inhale and lower the dumbbels back down to your sides and repeat

UPRIGHT ROWS

take a barbell with a 10-12 inch grip
let it hang down in front of you
slightly bend at the knees
exhale and raise the bar upward under your chin, keeping your elbows above the bar and as high as possible
inhale as you slowly lower the bar back to its original position and repeat

BEGINNER (3-days/week program)

Front Dumbbell Raises

3 sets of 10 reps

ADVANCED (2 sessions of a 4-day/wk program)

Seated Dumbbell Press	3 sets of 8 reps
Side Dumbbell Raises	2-3 sets of 10 reps
Upright Rows	3 sets of 8-10 reps

NOTE: This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.