Shoulder training has many benefits, it enhances posture and strengthens the muscles surrounding the shoulder joint, creating more stability and an overall sturdier body structure. There are many daily activities that use the shoulder muscles: lifting groceries, any type of manual labour, household jobs, lifting children, etc. It is therefore important that they be able to handle stress well.
▶️ Here’s an effective & quick shoulder workout, which will also challenge your core muscles. All you need is a set of dumbbells or kettlebells. You can use bottles of water or cans of beans if you have no weights!
Warm up first by performing some arm circles & 3 rounds of 20 second jumping jacks.
🔥 Perform 12-15 reps of each exercise & 3 rounds. Start with a light weight & increase as your strength builds up. The last two exercises will test your shoulder strength & stability, so adjust the reps accordingly.
1️⃣ Lateral Raise
2️⃣ Frontal Raise
3️⃣ Upright Row
4️⃣ Arnold Press
5️⃣ Plank Shoulder Taps x 30 (15 taps each side)
6️⃣ Plank Rotations x 30 (15 rotations each side)
▶️ Breathing- exhale as you lift the weight, inhale as you lower
▶️ Stand tall, feet shoulder distance apart, slight bend in the knees (Creates stable base)
▶️ Engage your core as you breath out (lifting phase)
▶️ On the frontal & lateral raise only go to shoulder height.
▶️ Shoulder Taps – wrists under shoulders, squeeze glutes, thighs & engage your core. Go to your knees if you find it too difficult.
▶️ Plank Rotations- as above & keep movement from the balls of your feet as you rotate though your torso.
Any questions please DM me or comment below.