Shoulder Definition Exercises
Your shoulders include all the muscles and tissues that move and stabilize your shoulders. Because your shoulders are one of the most movable joints in your body, it is easy to injury them with improper exercise. Perform a combination of shoulder isolation and full-body exercises to strengthen and increase mobility in your shoulders, which will increase definition and burn more calories in less time.
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One Leg Push-ups
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Place your hands on the ground about shoulder-width apart, and your feet slightly apart. Lift your left foot 2 inches off the ground, and tighten your left butt to keep your alignment and balance. Lower your chest and hip to the ground at a rate of three seconds until they almost touch the ground. Brace your abs, and push yourself back up. Perform 10 to 12 reps for three sets.
Incline Pull-ups
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Using a squat bar on a squat rack or a Smith machine, set the bar between 2 and 3 feet high. Grab the bar with both hands, and crawl under it until your chest is beneath the bar. Place your feet about hip-width apart, and tighten your buttocks. Pull yourself up until your chest almost touches the bar. Lower your body down at a rate of three seconds. Perform 10 to 12 reps for three sets.
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Standing Shoulder Press
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Hold a 20-lb. dumbbell in each hand with your arms bent at 90 degrees out to your sides. Your knuckles should be facing behind you. Brace your abs and extend your arms above your head. Hold the end position for one second, and lower the weight at a rate of three seconds. Do not move your torso or hips. Perform 10 to 12 reps for three sets. Use a lighter weight if you cannot perform the repetition range with good form or if you become fatigued too quickly. Use a heavier weight if you can perform the exercise with little difficulty.
Table Top Stretch With Rotation
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Place your hands on a wall, and stand with your legs about hip-width apart. Bend your torso forward at your pelvis until your back is parallel to the floor. Keep your arms and legs straight. Hold this stretch for two deep breaths. Cross your left arm beneath your chest to your right. Turn your torso slightly, and hold the stretch for one second. Rotate your torso back to starting position, and perform 10 reaches on each arm.
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