We all know that exercise helps us to lose weight, look and feel younger. However, it is very important when you are working out doing any exercise that you can feel the exercise working on your body.
Let me try to explain what I mean by that. If you are lifting weights, for example – and your only intention is just to lift weights because you read it in some book that lifting weight will help you burn fat, then you really are not understanding why lifting weights can help your body to look and perform better.
On the other hand, when you sit down to lift weight and rather than trying to do multiple repetitions fast, you actually lift the weight slowly and feel it work on your muscles as you raise the weight, then in this case you are actually feeling the exercise.
You are experiencing what is taking place with your muscles as you lift the weight. As they say, you may also feel the burn. Why is this important?, very simply because this is the most effective way to workout your body. Otherwise you are just there lifting weights and not understanding the fundamentals of exercising as a whole.
So where do you start to set the tone and feel the exercise. What you need to do is start with the shoulders. You may be surprised to know that the shoulders set the tone for your whole body. As a result of this start your focus there and see what weight you can lift. Remember take your time and understand what you are doing. You want to make sure that your form is right. The form is literally the foundation to the exercise. Just keep it steady and do not jerk as you are lifting.
You want your exercise routines to be effective. It’s far more enjoyable when you are learning how to get the most from your routines and as a consequence you get the best results. Let’s talk about seven exercises you can do to really get in shape.
1/ Go get yourself a dumbbell, and then start with a lateral raise which is going to work on the side of the shoulders. When lifting you are going to keep your elbows a little bent and you will slightly bend over at the hips, then raise the dumbbells up to about the level of your ears. When doing this exercise make sure and keep your wrists coked and in the straight position, then slowly lower them back down to your side.
To really boost your results, you will do twenty reps, start with the heaviest weight for twenty reps then go down to a slightly lighter weight for another twenty reps and then down one more time to a lighter weight for the last twenty reps.
2/ Now that we are getting the juices flowing lets move on to a dumbbell front raise. By the way remember we want to feel the exercise. Again grasp the dumbbells in both of your hands. This time you will raise one of the dumbbells in front of you, keeping you elbows in a fixed position. This fixed position will consist of an angel of about 10 to 30 degrees until your arm is parallel with the floor.
3/ Are you feeling it yet? Next up is a cable cross row, standing upright grasp two cable pulleys. Then with your left hand grasp the right stirrup and with your right hand grasp the left stirrup. Basically doing the opposites, then in this case we want to keep the cables at an angel facing back at or around thirty to forty five degrees. Keep both your elbows at the height of your shoulders.
4/ Another exercise is the full lateral raise; grab your dumbbells, start with your arms along your side with your palm facing forward. Then slowly raise the arms up and out to the side and then over your head. Remember not to jerk or swing the arms.
5/ Next on the list is the front plate raise. Again we are working the shoulders. This time grab a barbell plate with both of your hands. Put your hands in the three and nine o clock positions. When positioned your palms should be facing one another. Now keep your arms straight and pretty much locked. Start with the plate at your waist then slowly raise it to your shoulders.
6/ You should be getting pumped at this point I hope. Next let’s hit the lateral raise on an incline, again much the same as the other but this time of course you are on an incline bench laying chest down. Then hold the dumbbells below you and slowly raise them up to your shoulders.
7/ Last but not least is the good old dumbbell shrug exercise. Stand up straight with the dumbbells by your side, then just raise or elevate your shoulders as high as you can then lower them back down.
steve hochman is the founder of next level fitness, irvine. we specialize in using our exclusive 3-in-1 personal training system to melt fat fast and build healthy toned bodies.
http://www.nextlevelfitness.net target="_blankpersonal trainer orange county, irvine – next level fitness
http://www.irvineweightloss.com target="_blankpersonal trainer orange county, irvine – next level fitness
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