One of the big forgets when training the upper body it’s the shoulders. So, Cristian Serra Hernandeztrainer and nutritionist in their Spanish yoga studio Blue Bamboo Studio developed a simple routine focusing on this part of the body.
Having strong shoulders has several advantages: you will be able to pick up and lift more weight, you will improve your posture (Great if you spend a lot of time in front of the computer), you will prevent injuries in the area, and increase your self-esteem. But what is the best training for the area?
When we start training, it’s normal to feel lost about what type of exercise will help us meet our goals of perfection. Establishing these types of routines is complicated, so it is better to follow the advice of an expert.
Coach Cristian Serra suggested 5 exercises to train upper body strength And especially the shoulders.
This session serves as general training and can also be useful as transferable work for those who do other types of sports such as sailing or swimming.
Keep in mind that each exercise will consist of 10 repetitions on each side and a total of five together. The rest time between rounds will be 1 minute. In terms of materials, you will only need an elastic band and your weight.
Unilateral Hip Flexion Row
The first exercise that the expert recommends is rowing unilateral hip flexion position, that is, we will work with one hand and then with the other. To get into position you must put the tape stretched on the ground.
Then you will walk on it with both feet and you will take the tips with your hands. With your back straight, you should do 10 repetitions with each arm, trying to bring your elbows toward your hips.
The second exercise is core and a dynamic plank. In this activity, you will adopt the position of the board and you will walk with your feet as much as possible, but without losing your back straight without going down.
You must keep the core and glutes active. If the plank with outstretched arms requires a lot of effort, you can do it with your elbows resting on the floor. This exercise also consists of 10 repetitions.
The next exercise is the lateral raise. To do it you can choose between dumbbells or rubber. You must raise your arms to the side and return to your starting position.
We all know this exercise is famous, but for it to take effect we must do it correctly. It must be taken into account that the width of the hands must be below the shoulders, the separated fingers must serve as the base and, when going down, we must try to make the hands turn outward.
The separation of the legs should be as small as possible to better work the buttocks area. In addition, the trunk must assimilate the plank shape and the shoulder must be extended when doing the push-up.
Cross the tape and hold it with your feet, you will have to raise the tire with your elbows close to your body and return to your original position. As with the rest of the exercises, this must also be repeated 10 times.