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Odiate recommends doing shoulder workouts, which can create
more size in the upper body to balance out the lower body, thus
shrinking the relative appearance of the gluteals and thighs.
Stronger shoulders can also improve posture and prevent slouching.
The following are among many shoulder exercises designed to
increase muscularity in the deltoids (shoulders).
Dumbbell lateral raise
Stand with feet shoulder-width apart. With a dumbbell in
each hand, let your arms hang down at the sides. Bend arms at
the elbows so that the forearms are parallel with the floor.
Start with the palms facing each other. In one count, lift arms
upward until they are level with the shoulders. In three counts
return to starting position. Repeat.
Dumbbell upright rows
Stand with feet shoulder-width apart. With a dumbbell in
each hand, hang your arms in front of your body so that the
dumbbells rest on the front of each leg. Keep the elbows slightly
bent. Raise the dumbbells until the elbows are level with the
shoulders. Hold for three counts. Return to starting position.
Repeat.
Seated dumbbell shoulder press
Sit at the edge of a bench with feet slightly more than shoulder-width
apart. Lift dumbbells to your shoulders with the palms up. Keep
your arms relaxed and bent at the elbows. Face palms forward
and in one count, raise the dumbbells overhead until the arms
are almost straight. Keep the elbows slightly bent. In three
counts, lower dumbbells to the resting position. Repeat.
You will feel the burn during these exercises so start with
light weights. Complete each exercise by doing four sets of
15 reps. Work out the shoulders at least once but no more than
twice each week for maximum benefit.
Safety tips
Keep the torso tight to prevent the back from arching. Keep
the weights slightly in front of your head to maintain balance.
Keep knees and elbows slightly bent. Locking the elbows and
knees harms the joints.
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