Top Shoulder Exercise Routine
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Or you can go back and train with the girls, it is up to you!
First shoulder injury/pain
Hi there,
Last Sunday, was the first time I had felt shoulder discomfort when doing an exercise. While, I've done dumbbell flies before, I have never felt discomfort.
It's a discomfort/minor pain that has persisted this whole week. It feels like where the joint is deep inside my deltoids. Has anyone have the same experience? I'm not sure what to do. (rotator cuff exercises?)
I'm going to the doctors tomorrow but I know he'll just tell me to rest or take pain killers if the pain is severely bothering me.
I'm worried as I know how the body has to work coherently and a shoulder injury can really set anyone back.
great article but i have a ?
most of the excersises you mentioned i am familiar with and have used them from time to time and they do work. Any way my question is about my posture. when i lift weights i notice that my left shoulder sits higher than my right one. i played baseball for 12yrs and am wondering if this could be cause of my right side hanging lower. this does effect me lifting weights everything from straight bar curls to benching. however my left delt is shaped much better that the right one. thanks and any suggestions would be great.
How to enjoy your exercize without injuries?
First, begin your exercise with a five-minute warm-up period such as slow walking or easy-paced bike riding. A slow gentle warm-up is a lot more effective than stretching in preventing injury to your muscles.
Stretching is important to maintain flexibility, but it's best to stretch at the end of your warm-up period. Even stretching can injure your muscles and tendons if done too vigorously when you're still cold. Another point to remember about stretching is that it should be static. This means you should hold the stretched position for at least 10 to 20 seconds before repeating or advancing the stretch. Never use a bouncing type of stretching, such as quick repeated toe touching, because it can cause injury.
Cooling-down with slow activity for five minutes at the end of your exercise period is important for your heart and for your muscles and tendons. Stopping exercise abruptly will release a large amount of adrenaline-like hormones in your body, which can cause a sudden stress to your heart. Continue to walk slowly after completing your run, or cycle slowly for 5 minutes at the end of your ride. A proper cool-down will also rid the muscles of lactic acid, which is built up during exercise. This will help prevent muscle stiffness and soreness following exercise.
Good foot protection is well worth the investment. If you need to buy new shoes, they should provide adequate arch support, some firmness or stiffness to the part of the shoe behind the heel, and padding behind the heel to prevent friction against the Achilles tendon and heel bone. Also, there should be enough thickness to the sole of the shoe to absorb shock well and minimize the pounding to your joints.
Variety is important. Use more than one kind of exercise to avoid constantly using your muscles or joints in the same way each time. If you like to swim regularly, alternate occasionally with biking, walking or even vigorous low-impact dancing.
Finally, the guiding principle for injury prevention is to listen to your body. You don't need to have pain to gain in fitness. Rest when you're tired. You may have chosen an activity that doesn't match your current level of fitness or your skill level. Allow yourself time and training to gradually improve.