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TOP 4 BASIC EXERCISE FOR SHOULDERS

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR SHOULDERS
  • I am fully assured that till the end of the post u will be knowing some very good basic exercises of the shoulder
  • Before starting my post today I just want to tell you ONE THING

 

  • PROGRESS MAY BE SLOW OR FAST
  • BEING CONSISTENT IS IMPORTANT

 

  • SO, PERFORM YOUR EXERCISE REGULARLY

 

  • BEFORE YOU START YOUR EXERCISE, WARM-UP, AND STRETCHING BOTH ARE VERY IMPORTANT

 

  • With warm-up and stretching if your body is stiff it opens up and the muscle group which you are going to train is ready for the exercise
  • Also, it minimizes the chances of getting cramps or any type of injuries
  • These are the reasons because of which warm-up and stretching both are very important
  • Now, let’s start
  • We will start with stretching our neck first 
  • Move your neck left to right then right to left 10 times
  • Then move your neck up and down 10 times

  • Making a circle with your neck touch your chin to your chest roll towards left then back and then right finish it with your chin touching to your chest again 
  • Also, do this in the opposite direction
  • Do this rolling of the neck 10 times on each side
  • Now we will stretch our shoulders up and down 10 times
  • Move your shoulders front and back 10 times

 

  • Also, make a circle with the shoulders
  • Start from down the shoulders bring them forward in a circle shape push them back and then finish the circle down 
  • Also, repeat this in the opposite direction
  • Do this rolling of shoulders 10 times on both side
  • We have done our warm-up and stretching now there are fewer chances of any injuries
  • But be cautious every time while performing any of the exercises
  • As a beginner don’t go for heavyweights

 

  • So, here are the TOP 4 BASIC EXERCISE FOR SHOULDERS

 

1)DUMBBELL PRESS:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • The first exercise which we are going to perform in our shoulder workout is dumbbell press 
  • It’s a very basic exercise for the development of shoulders and very useful too
  • Sit with your back straight and hold the dumbbells near your ears
  • Then lift the dumbbells completely and squeeze the shoulder muscles properly
  • You should feel the weight on your shoulder
  • Start with a little bit lighter weight
  • Don’t go for heavyweights directly 
  • Now release it slowly back to the same position from where you started
  • When you are releasing the dumbbells breathe in
  • When you lift the dumbbells breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

2)SIDE LATERAL RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will need light weights dumbbells
  • Keep a little bit of distance between your feet 
  • Stand straight holding the dumbbells by your side of the thighs
  • Now lift the dumbbells, your arms should be straight
  • Stop when your elbow reaches your shoulder height
  • Breathe in when you lift
  • Hold this position for a second then slowly bring the dumbbells down
  • As you are coming back to your position breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

  • I am sure enough you are performing these TOP 4 BASIC EXERCISE FOR SHOULDERS very vigorously so let’s continue

 

3)FRONT DUMBBELLS RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will again need light weights dumbbells
  • Feet distance same as in the prior exercise just hips apart
  • This time holding the dumbbells in the front of your thighs
  • Your palms should face the thighs 
  • Your grip should be tight enough
  • Now lift the dumbbells straight just your elbow should bend a bit outwards
  • Breathe in while lifting the dumbbells
  • Now slowly bring them down in the same position
  • While bringing down breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

4)FRONT MILITARY PRESS:

  • To start this exercise, we will need a bar with not many heavyweights at the start
  • You will have to check the gap between your hands
  • It should be a little bit more than our shoulder width 
  • Don’t bring your hands too much inside or too very wide  
  • Now take the bar and stand straight 
  • The bar should be near your neck and chest line
  • Lift the bar above your head
  • When you lift the bar breathe out
  • When you come back to your same position from where you started breath in
  • Perform this exercise 12 to 15 times 2 sets

 

Conclusion: Every time you perform these TOP 4 BASIC EXERCISE FOR SHOULDERS you are developing your foundation very strong 

  • After performing these basic exercises regularly, you can move ahead to heavyweights
  • Slowly and steadily your shoulders will get in shape
  • Hope you have enjoyed reading my post 
  • Do comment and share with your family friends and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

You may also like my last post which was about TOP 4 BASIC EXERCISE FOR LEGS and TOP 6 EXERCISE FOR BEGINNERS

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TOP 4 BASIC EXERCISE FOR LEGS

TOP 4 BASIC EXERCISE FOR LEGS

 

Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR LEGS

START PERFORMING YOUR EXERCISE AS A PROGRESS IS A PROGRESS LET IT BE SLOW OR FAST BEING CONSTANT IS IMPORTANT

I am very sure you will be fully satisfied by the end of the post so let’s start

  • Before starting to perform any of the exercises you have to do a warm-up. By doing this there will be very little chance of injury.
  • After doing the warm-up any of the exercises you perform will give you better results
  • You can use the treadmill and do a warm-up for 5 to 10 minutes.
  • After warm-up is done do some stretching this also helps you to be secure from any injury.
  • Stretching after the warm-up is also very important so that whichever muscle you are going to train is already prepared for training

 

TOP 4 BASIC EXERCISE FOR LEGS

  • For stretching stand straight pick up your leg till your knee back side supporting your leg with your hands and pull it
  • Do this with both legs one at a time repeat it 3 to 5 times holding the pulling position for 5 to 10 seconds

 

  • One more stretching for thighs is standing straight hands on your waist pick your right leg up till your knee is parallel in the same level to your waist
  • Below the knee, your leg should be down towards straight towards the ground 
  • Now slowly put your leg down but don’t touch the ground
  • Repeat these 15 to 20 times for the front side of your thighs

  • For the backside of your thigh sit on the ground with your legs and back straight with your hands touch your toes and back to the same position do these 15 to 20 times
  • As you have done your warmup and stretching there are very fewer chances of any injuries so you can start your exercise now

 TOP 4 BASIC EXERCISE FOR LEGS

1)SQUATS:

Before starting squats, you always have to keep in mind a few things

  • In your standing position, the distance between your legs should be your shoulder width
  • Your foot direction should be a little outwards
  • Your knees should be softened and your back should be straight
  • Now you have to perform the exercise as you are sitting on the chair and getting up back again
  • You have to concentrate on your knees and toes while performing the exercise
  • Your knees should not go out of your toes
  • While you go down breathe in you have to go till you are parallel to the ground
  • When you stand up breathe out
  • Perform this exercise 15 times 2 sets

2)LUNGES:TOP 4 BASIC EXERCISE FOR LEGS

  • Lunges are a very good exercise for both the front and backside of your legs
  • While performing lunges you have to take care especially of your balance
  • Now for the position to perform lunges stand straight put your right foot forward and your half-left foot should be in the air your toes touching the ground
  • Same like squats in this exercise to you have to keep in mind your knees should not go out of your toe while you are performing the exercise
  • You have to go down and come up back in this position
  • While you go down breathe in
  • While coming back up breathe out
  • Perform this exercise 15 time with each leg 2 sets
  • With this exercise, you should also feel the pressure on your hamstrings.

I am very sure you enjoying performing these TOP 4 BASIC EXERCISE FOR LEGS so let’s continue

 

3)LEG PRESS:

  • For performing leg press exercise take the position on the machine
  • Remember not to keep the legs too high on the machine
  • This can affect your back leg (hamstring) and also your lower back can get effected
  • Keep your legs a little low so that the pressure should be on your front legs
  • While placing your foot on the machine keep the position a little outwards  
  • So that your knee shouldn’t feel the pressure
  • While performing the exercise don’t bring the machine too low again your back will feel the pressure instead of your legs
  • You have to concentrate on your legs while performing the exercise
  • You should feel the pressure on the legs and not on your knees or back
  • While performing the exercise don’t move your back otherwise there are chances of injury
  • when you are bringing your legs down breathe in
  • when you are pushing the weight breathe out
  • Perform this exercise 15 times 2 sets

4)LEG EXTENSION:TOP 4 BASIC EXERCISE FOR LEGS

  • To perform this exercise, you should be very cautious with your sitting position
  • Nether your position should be more declined or inclined
  • You should be sitting in a comfortable position while you are lifting the weight
  • With this exercise, your front leg mid area is properly covered
  • Place your foot below the cushion and raise your legs fully in the straight position and complete your motion
  • Don’t do half motion or incomplete exercise
  • Perform this exercise 15 times 2 sets 

CONCLUSION: Every time you perform these TOP 4 BASIC EXERCISE FOR LEGS you will develop your foundation very strong

  • After developing your foundation, you can move ahead to heavy weight training
  • This will not only help you to train your lower body but also will help you in developing your upper body too
  • Hope you have found my post interesting and enjoy reading it
  • Do comment and share with your family friends’ relatives and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 6 EXERCISE FOR BEGINNERS