Change Your World-NOT your Body

Tuesday, March 15, 2011

Today's Dirt Workout Tips are for Shoulders (Delts)

Females generally have smaller upper bodies than their lower bodies, this often accentuates the female shape. Widening the shoulders through building a little muscle, will make the hips less noticeable and give the body a more balanced appearance for those that are uncomfortable with that aspect of their female shape.

Some great shoulder exercises are:

Arnold Dumbbell Press   For building muscle use a weight that is going to tax you while doing 4 sets at 6-8 reps. For toning a lighter weight at 3-4 set and 10-15 reps. Keep in mind, the shoulder is a small muscle, so if all you can do is a 5lb dumbbell, thats perfectly fine. 

Dumbbell Shoulder Press  For building muscle use a weight that is going to tax you while doing 4 sets at 6-8 reps. For toning a lighter weight at 3-4 set and 10-15 reps. Keep in mind, the shoulder is a small muscle, so if all you can do is a 5lb dumbbell, thats perfectly fine. 

Front Two-Dumbbell Raises For building muscle use a weight that is going to tax you while doing 4 sets at 6-8 reps. For toning a lighter weight at 3-4 set and 10-15 reps. Keep in mind, the shoulder is a small muscle, so if all you can do is a 5lb dumbbell, thats perfectly fine. This exercise can also be done alternating the arms raises.

One-Arm Side Lateral Raises For building muscle use a weight that is going to tax you while doing 4 sets at 6-8 reps. For toning a lighter weight at 3-4 set and 10-15 reps. Keep in mind, the shoulder is a small muscle, so if all you can do is a 5lb dumbbell, thats perfectly fine. 

Good luck with your workouts!

dirt


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5 comments:

  1. Great workout tips Dirt. I was wondering if you could post a workout that helps with losing inches and toning up the lower back and bum area. I have a lot of fat on the lower back and bum area and struggle to find any work out tips for women with these problem areas.

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  2. Anon,

    I'll add something in the morning, in the comments here for you.

    dirt

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  3. Good workout tips Dirt! I was wondering if you know of any good exercises to burn belly fat. I was on Seroquel for sleep 2 years ago and I gained so much damn weight. I was up to 190 lbs with clothes on but am down to 177.4 lbs right now. I want to get back down to 130 lbs and then work on getting down to 120-125 lbs. after I reach my target weight.

    Someone told me to do crunches but someone else told me that it would build muscle under the fat and push the fat further out and make me look bigger in that area.

    What would you suggest? Do you workout at home or the gym?

    I can't afford a gym membership at the moment so I will have to workout at home.

    Have a nice day!

    ~Brandon~

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  5. These are great workout tips from Dirt. I'll add a variation that not only works the full delt, but keeps range of motion for the rotator cuff.

    A few years ago I suffered a bad shoulder injury from an aikido fall gone awry and did a a lot of soft tissue damage to the right shoulder. It was weeks of having the arm and shoulder immobilised, followed by months of slow, painful PT. This is one of the exercises I learned from the physical therapist.

    First try full arm rotations forward without weights to get the feel of the motion. All the motion should come from the shoulders, letting the arms extend as far back behind the body, close to the ears as rotation happens and finally lowering in front. Extension is the key with just a slight bend to the elbows, to isolate the shoulder area, especially the deltoids. Reverse direction and do it backwards. Get the feel of this before adding weights. It will feel really easy with just the arms, but now try a 3, 5, or higher pound weight, depending on your strength. And do the motions s-l-o-w-l-y, but steadily. This makes your muscles have to contend with gravity and I bet you will feel those delts burning in no time! Not only will you get stronger, and more definition, but you will keep that range of motion intact.

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