Shoulder Workout with resistance band level 1
Here are 10 minutes shoulder workout with resistance band ,
Resistance training should be a part of any good exercise program. There are so many different lifts and machines that it can become confusing to pinpoint the exact muscles you are using. A shoulder press exercise works out exactly what it sounds like — your shoulder muscles. However, it isn’t that simple because your shoulders are composed of three muscles, and other muscles, including some on your back and arms, also help with the action.
Your Training Program
To help strengthen your deltoids by performing a shoulder press exercise, exercise these muscles two to three sessions per week on non-consecutive days. Work up to performing one to three sets of 10 to 15 repetitions using a moderate to moderately hard weight that fatigues your deltoids at the end of your last set. Other exercises, such as the lateral raise and front raise, can work specific deltoid muscles.
FRONT Raise:The front raise works your anterior deltoid, or the muscle on the front of your shoulder. It is sometimes called a lateral raise, which is out to the side of your body. Lateral raises work your lateral deltoid, or the portion of the deltoid muscle on the outside of your shoulder. Both portions of your deltoid remain active when pressing overhead. Consult a healthcare practitioner before beginning any exercise program.
To perform a lateral raise, hold resistance band down at your sides with your palms facing in. Raise your arms until they are parallel to the ground, then lower under control. Do not lean forward and rock the weight up, if you must do this, you are training too heavy. Keep your elbows straight or slightly bent during this exercise, but regardless of the angle, your wrists should never be higher than your elbows at the top of movement.
Lateral RAISE Side lateral raises can be performed with dumbbells, resistance bands, a cable machine or using specially designed resistance training machines. Sometimes referred to as side lateral raises to differentiate them from similar exercises, lateral raises are usually performed near the end of a workout and used as a lighter « finishing » exercise after heavy pressing movements.
Fixators are the muscles responsible for holding nearby joints stable so that you can effectively perform the required movement. Often, stabilizers work isometrically. This means that, although they generate force, they do so statically and do not cause any movement to occur. The main stabilizers in lateral raises are biceps and triceps, which contract to hold your arm straight; the muscles of your forearm, which hold your wrists in alignment; and the rotator cuff muscles, which stabilize the head of your humerus in the glenoid cavity of your scapula, or shoulder socket.
Upright Row :the upright row fully develops the shoulders by evenly developing the trapezius and deltoids. As with any exercise, understanding which muscles are targeted by the upright row allows you to focus on them for complete contraction.
Deltoid :The deltoids comprise three heads each: anterior, middle and posterior. They attach to the clavicle and the scapula on one end, and the upper humerus at the other. During an upright row, each of the three deltoid heads is worked, providing even development. This is unlike shoulder presses, which only work the anterior and middle deltoid heads.
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