Your shoulders are made up of front, side, and rear delt muscles that work to turn and swing your arms in many directions.  When working out your shoulders you should train all three for best symmetry and optimal joint health.  Creating an imbalance by not targeting all angles can lead to injury in the shoulders or neck.  The following routine is basic and has been designed to target your shoulders in whole.

DUMBBELL SHOULDER PRESS – Start with a set of dumbbells.  (You can do these standing or in a seated position.)  Hold dumbbells at just outside shoulders, palms facing forward.  Raise dumbbells above your head until arms are straight.  Be sure to keep elbows relaxed stopping just short of locking.  Slowly lower the dumbbells to the start position.  Complete 3-4 sets of 10-12 reps.  (This is a compound exercise which works the anterior, medial and posterior delts.)

LATERAL RAISE – Start with a dumbbell in each hand held at sides and palms facing you.  Slowly raise the dumbbells out and up until your upper arms are parallel to the floor.  Pause and then lower to the start position.  Complete 3 sets of 10-12 reps. (Works the medial delt to create that rounded cap.)

MILITARY PRESS – Start with a barbell and take a scissor stance.  Knees should be relaxed and not locked.  Hands should be palms down on the bar and just outside should width.  Start with barbell just below chin and raise barbell above your head and slightly forward.  Slowly return to the start position.  Complete 3-4  sets of 15 reps.  (Works anterior deltoids.)

REAR DELT FLY – Facing bench and seated in an upright position grip handles . With a slight bend in your elbow open arms to your sides and pause.  Slowly return to start position.  Complete 3 sets of 12 reps.  (Works the rear delts.)

PUSH UP  – This exercise can be performed between any of the should exercises listed for added challenge.  Start with hands and feet on floor.  Keeping your body straight and abs tight lower your chest to the floor by bending your elbows.  Complete 3 sets of  12 reps.  This exercise can also be performed with a set of dumbbells following the movement for Lateral Raise with a bend in the waist forward (Works the shoulders along with back, chest, core and arms.)

We all know how difficult it can be to get started on a new resolution which is usually one to work on feeling and looking better.

I’ve put together a few tips that I’m sure will help you in getting started to a new you.

It takes at least 21 days to make a habit so go ahead a adopt all of my tips or just a few and get started on a habit that will last a life time.

Good Luck!

1.    Nutrition

Eating a healthy balanced diet low in sugar and fat and high in whole grains, lean protein, fruits and veggies and other non -processed foods should be practiced.  Eating frequent small meals throughout the day will keep you not only from getting hungry and grabbing just anything to eat but also increases your metabolism which in turn helps to burn fat.

2.    Exercise

The merits of exercise – from preventing chronic health conditions to boosting confidence and self-esteem are hard to ignore.  Regular exercise helps combat chronic diseases, improves your mood, reduces feelings of depression and anxiety, promotes better sleep, strengthens your heart and lungs and manages your weight.

The American College of Sports Medicine recommends a combination of aerobic exercise for cardiovascular conditioning, strength training for muscle toning, and stretching to improve your range of motion.

3.    Stop Making Excuses

When it comes time to exercise, does something always seem to interfere?  Between juggling a job, school and a family, exercise usually gets put on the back burner.  This is counterproductive since exercise can give you the energy you need to fit more activities into your busy day.  After all if you’re not healthy what good will you be for anyone else?

Create a schedule – perhaps getting up an hour earlier and getting to the gym first thing in the morning could work.  Not only will it give you more energy for the day but also, you get it out of the way so you reduce your chance of something interfering later in the day.  This is a strategy used by some of the most successful and consistent long-term exercisers.

If you schedule gym time into your daily routine, you’ll be more likely to exercise regularly.  Treat your scheduled gym time just like any other appointment and don’t stand yourself up.

4.    Join a Fitness Center

Joining a gym gives you access to a wide variety of exercise equipment.  You can alternate activities, making it easy to vary your routine for maximum health benefits.  With your fitness center membership, you can also participate in a variety of group exercise classes.  It’s likely that you’ll meet other people with similar fitness goals and having contact with them can be a powerful motivator.

5.    Hire a Personal Trainer

Many people work out for years performing the wrong exercises for their goals using incorrect form and  technique or not being consistent with their workout.  This can lead not only to injury but also muscle imbalances, which leads to ineffective results.  A Personal Trainer optimizes your time, energy and efforts to help you achieve your health and fitness goals quickly and safely.

A hearty welcome, visitors of BodyByRosa.com. Looking for personal training in the South Florida area? You’ve come to the right place. Want fitness tips and nutrition advice? You’re also in the right place!

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