Sunday, September 21, 2008

Oh those beautiful Deltoids

Don't shoulders look good when they are nicely toned and defined? I know it is getting into Fall, but there are a few more weeks of tank top running left. Here is a great way to work out those shoulders without going to the gym and without equipment. Guys, if you want to bulk them up, just add some weights. Ladies, burning out the muscles with only gravity as your resistance is a perfect way to get those defined shoulders.
Did I mention that strong deltoids will help you pump those arms on those killer hills or as you sprint to the finish??

deltoids (anterior, medial/lateral and a just bit of posterior)--

  • stand straight with belly pulled into your spine, your head is an extension of your spine and your shoulders should be back and away from your ears
  • if you would like to add some intensity, stand on one foot to engage your core
  • don't forget to breathe!
  • raise your arms to a 90 degree angle like a goal post (elbows shoulder height)
  • bring your forearms in front of your face so you are looking at your wrists, keeping your arms at a 90 degree angle
  • move your arms back and forth for at least 30 seconds
  • now... hold your arms straight out in front of you
  • palms down, move your hands like a flutter kick, in small up-and-down motions
  • do this for at least 30 seconds
  • without resting, move your arms straight out to the side still shoulder height (like the Christ the Redeemer statue)
  • move each hand as though you are opening a doorknob, both directions, rotating at the wrist
  • again... continue for 30 seconds or so
  • move your arms to the front again with no rest
  • palms down, put one over the other and alternate (sort of a "hand jive" motion)
  • do this for at least 30 seconds
  • hands in a goal post position again, do a military press, bringing your hands over your head and back to the 90 degree position
  • do this for at least 30 seconds
  • if your shoulders aren't burning by now, repeat the exercises :-)

I think this is my favorite set of exercises. And if you ask me my favorite part of my body, it is my shoulders. These exercises work!

*As with any exercise, please consult a physician before starting any workout program.


Anonymous said...

I've been looking for a good shoulder exercise to pump my delts at home for a while and this one looks great, gonna try it!! thanks

Julianne said...

Omg, I would LOVE to have shoulders and arms like that! Um. I think it would take an ACT OF GOD, though. Unless you were born with it? ;-)

kara said...

Have to print your post out - so I can remember the moves ; )
Sounds like a good routine.

Laura said...

Thanks so much, Lisa! Tomorrow I'm back to the arms day of my rotation and I've bookmarked this to give it a try :)

Laura said...

I did this a bunch of times tonight, and my arms are now pretty much broken. THANK YOU! :)


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