Followed diligently, this routine is a sure-fire way to pack some coveted muscle mass on to your deltoid and upper trapezius muscles. In addition, I’ve made sure to include some movements that will increase the strength and stability of the most mobile joint in the human body.
Hanging clean and presses
Let’s begin our shoulder thrashing with a power movement. Personally, I could not care less how strong I am. My goal is to simply look my best. However, powerlifting movements and techniques are often a great way to hit the fast-twitch (type 2B) muscle fibers that are most responsible for hypertrophy (growth)..
The hanging clean and press is the perfect power movement to lead off our shoulder routine. The primary muscles used during this exercise are the medial (side) and anterior (front) deltoids as well as the traps. Secondarily, the posterior (rear) delts, infraspinatus (one of the rotator cuff muscles), and other upper back muscles will be stimulated. That’s a lot of bang for your exercise buck. Read the rest of this entry »
Remember the 80s, when the hottest fashions had built-in shoulder pads? Even though the fashions have changed, the appeal for women having strong, square shoulders is still desirable. Strong shoulders exude confidence and enhance an hourglass figure.
The following workout can send you on your way to the shoulders you’ve always wanted. Remember to give yourself some time to reach your goal because women are not as genetically blessed in the muscle-building department as our male counterparts. However, the benefits you will receive are well worth the work. Warm your shoulders up by using a light dumbbell weight in each hand and doing small forward and reverse circles. Once your start to feel the warm burn in your shoulders, you’re ready to begin your workout. Complete all of the five exercises by performing three sets of 10 to 12 repetitions for each exercise. After each set, adjust the weight you are using accordingly. If the set was easy and you could complete all 12 repetitions without difficulty, add more weight or slow your movement down. If the set was difficult and you could not complete 10 repetitions, reduce your weight. Apply these same techniques to your entire shoulder workout. Happy training! Read the rest of this entry »
“Eat more nutritious food”—you hear it all the time. But how does that translate when you’re browsing the supermarket aisles? We asked two nutrition experts to share a few of their favorite healthful-eating picks. Here’s what they said:
Yogurt is a delicious source of calcium, protein, riboflavin and vitamin B12. It has the nutritional punch of milk, but its “good” bacteria ease digestion for the lactose-intolerant and help the body fend off yeast infections. Buyer’s guide: You may have to buy a pricier brand, but to get the full digestive and yeast-fighting benefits of yogurt, “be sure the label says ‘live active cultures,’ ” urges Goulda Downer, Ph.D., president and CEO of Metroplex Health and Nutrition Services in Washington, D.C. Read the rest of this entry »
Once upon a time, health clubs had an assistant manager who was available in the gym to help members with their workout routines. In that long ago time, no one but movie stars and the super rich had a personal trainer. Nowadays in most gyms the only person seen giving instructions is a personal trainer. Do you need one? Read the rest of this entry »
Now we see in the October issue of Self an article asking “Is Your Job Making You Fat?” that includes suggestions for working at home and traveling for work, which we have condensed for your information. Read the rest of this entry »