Pick a couple of dumbbells and stand with a straight torso and the
dumbbells by your side at arm’s length with the palms of the hand facing you.
This will be your starting position.
2.
While maintaining the torso in a stationary position (no
swinging), lift the dumbbells to your side with a slight bend on the elbow and
the hands slightly tilted forward as if pouring water in a glass. Continue to
go up until you arms are parallel to the floor. Exhale as you execute this
movement and pause for a second at the top.
3.
Lower the dumbbells back down slowly to the starting position as
you inhale.
4.
Repeat for the recommended amount of repetitions.
SMITH MACHINE OVERHEAD SHOULDER RAISE
1.
To begin, place a flat bench (or preferably one with back support)
underneath a smith machine. Position the barbell at a height so that when
seated on the flat bench, the arms must be almost fully extended to reach the barbell.
2.
Once you have the correct height, sit slightly in behind the
barbell so that there is an imaginary straight line from the tip of your nose
to the barbell. Your feet should be stationary. Grab the barbell with the palms
facing forward, unlock it and lift it up so that your arms are fully extended.
This is the starting position.
3.
Slowly begin to lower the barbell until it is level with your chin
while inhaling.
4.
Then lift the barbell back to the starting position using your
shoulders while exhaling.
5.
Repeat for the recommended amount of repetitions.
UPWARD STRETCH
1.
Extend both hands straight above your head, palms touching.
2.
Slowly push your hands up and back, keeping your back straight.
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