TOP THREE EXERCISES FOR TONED SHOULDERS

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Shoulders are a very important part of the body. They provide you with body width and strength. If we have to choose a part that gives your body proper shape it would be shoulders. So today we will be talking about some of the best shoulder exercises for beginners so that not only you have the desired body shape but also the much needed body strength.

As we always advise (strongly) that you start your workout plan with some warm up exercises which range from push-ups, pull-ups, running and stretching. After which you can start with the main exercises for shoulders.

Here we are listing the three most ripping shoulder exercises to get perfect shoulders.

SHOULDER PRESS

SETS:
To start with, one must start with 3 sets and gradually increase (preferably to 6 sets).

REPETITIONS:
Every set must have a minimum of 8 reps and you may increase them to as many as you can as you gain strength.
One thing needs to be kept in mind here is that, if you want to increase your size then you must focus on lifting more weight and if you want a more ripped deltoid (shoulder) then go for more reps with lesser weight.

WEIGHT:
This totally depends on your level of strength training. Ideally a girl may start with a dumbbell which may range from 2.5 to 5 kgs and then increase it gradually. Similarly an average male may opt of a dumbbell ranging from 5 to 7.5 kgs. From wherever you may start increase the weights as you gain strength.

TECHNIQUE:
The technique of the exercise is quite simple. Hold the dumbbells in both hands and lift them simultaneously as shown in the picture. Keep you position static and increase the weight only when you are doing the exercise in proper position.
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STANDING DUMBBELL FLY:

SETS:
To start with, one must start with 3 sets and gradually increase (preferably to 4 sets).

REPETITIONS:
Every set must have a minimum of 8 reps and you may increase them to as many as you can as you gain strength.

WEIGHT:
As this is a tough exercise to start off one must focus on light weight preferably 2-3 kgs for women and 3-5 kgs for men. This gives your collar muscles a stretch and gives you great results.

TECHNIQUE:
The exercise is a tricky one. Your hands need to be perfectly positioned for getting the desired pump. Have your hands like the ones in the picture and then gradually lift them to the side and slowly bring back the dumbbell to the rest position.

You have two ways of doing this exercise one way is to do both hands simultaneously and otherwise doing one at a time. We recommend doing one at a time at first and then gradually shifting two both simultaneously.
STANDING-dumbbell-fly-beautyandfashionfreaks

UPRIGHT BARBELL SHOULDERS:

SETS:

To start with, one must start with 3 sets and gradually increase (preferably to 4 sets).

REPETITIONS:
Every set must have a minimum of 8 reps and you may increase them to as many as you can as you gain strength.

WEIGHT:
This exercise being on a rod has many variables. You can start with an empty rod (if the rod is itself heavy) to 10kgs of weight. It depends again on strength and sex. So preferably for women it is advised to start with 2-3 kgs on each sides and gradually making it 4-6 kgs. And for men that might range from 5 each side to 7.5 each side, the weights in turn being 10 and 15 on plates plus the rod.

If using dumbbells weights ranging from 2.5- 7.5 can be used for the starters.

TECHNIQUE:

The rod holding position is the key here. You must hold the rod such that when you see the mirror you see the back of your hands. The space between the hands should be equal to approximately twice your thumb size. With this now slowly lift the rod/ dumbbells up till your neck and slowly bring the rod down stretching your collar muscles.

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These exercises need to be followed for the first two to three weeks subsequently after which new sets of exercises need be resorted to which we shall talk about in our next post.

Do share your views about the post and if this helped you and in what way.

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Deepika Padukone on Grazia April 2016 Cover
Kareena Kapoor In Grassroot
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