Health, vitality, strength… having strong shoulders says a lot about your overall fitness. It’s no surprise then that many Gym Source clients walk through our doors seeking guidance specific to their shoulders.
How can you keep your own shoulders strong and fit? Here are five exercises—and tools—recommended by fitness professionals and the experts at Gym Source.
UPRIGHT ROWS—Isolate your shoulder zone by performing multiple sets of 10 upright rows using a weight that brings you to exhaustion by your final rep. (And believe us, you’ll feel the burn long before your mind gets tired.) Ideal Form: Stand with your feet under your hips and hold the bar with an overhand grip that’s just inside your shoulder width. Lift the bar (without moving it away from your body) to below your chin, then bring it back down in three seconds.
TOOL TIP: Troy Solid Rubber Bumper Plates offer professional quality and durability with the flexibility of adding plates to your choice of bars. Plus, Troy plates are perfect for fitness fans who want maximum weight adjustability with less noise and floor impact.
LATERAL RAISES—Tone and shape by doing multiple sets of 6 reps (starting heavy and reducing the weight by 8-10 pounds per set). Ideal Form: Stand with your feet under your hips. Lift your dumbbells up, out and a little forward until they’re in line with your shoulders. Hold for three seconds, bring down, and repeat.
TOOL TIP: Hampton Gel-Grip Dumbbells give you a steady grip and proven durability. The gel-grip handles are comfortable AND prohibit surface germs.
ARNOLD SHOULDER PRESSES—Target shoulders with multiple sets of 10 reps of these muscle-building exercises. Ideal Form: Using light- to mid-weight dumbbells, extend your arms and with your grip facing up. Then, twist and lift the weights as you extend arms upward. (You’ll use your ab muscles to support yourself during the movement—great for your core!) Hold for a count of three, and bring your arms down by reversing the twist.
TOOL TIP: As with the lateral raises (above), our tool of choice is Hampton Gel-Grip Dumbbells. These durable, comfortable, germ-free dumbbells come in a variety of weights for total flexibility.
TABATA SPRINTS—Tabata sessions consist of 20 seconds of maximum output, followed by 10 seconds of rest, repeated 8 times without pause for a total of four minutes. While pumping your arms—with or without lightweight dumbbells or a weight vest—run as long and as fast as you can for those 20 seconds. Pumping your arms during these sprints gives you range of motion and definition in your shoulders.
TOOL TIP: Stuck indoors? Get great results with the TRUE PS800 Treadmill. Its Quick Start, adjustable surface and speed options up to 12 mph make it the perfect treadmill for all-body fitness success.
KETTLEBELL SWING—To keep your rotator cuffs in top form, swing a mid- to heavy-weight kettebell for 10 reps of 3 to 4 minutes, resting for 10 seconds between sets. Ideal Form: Stand with a straight back and feet turned slightly out. Use both hands to hold the kettlebell with an overhand grip. Squat and bring the kettlebell between your legs – then swing the weight up and forward in line with your head.
TOOL TIP: VTX USA Sport Kettlebells range from 10 to 50 lbs. to fit your comfort level. Crafted from durable cast iron, they feature oversized, easy-grip handles maximum flexibility, safety and form.
Ready to shoulder your way into superior fitness? Get to Gym Source today.
With thanks to our source: http://www.gqindia.com