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Shoulder Exercise

1: Shoulders Machine Press:-



1: Choose proper machine and sit on the machine seat and choose proper weight.
2: Grab the handles with both hands which are outside from your shoulder.
3: Now, take a breathe in and lift the handles upside or extend your hands straight upside.
4: Pause your hands at the top for a second.
5: Now, breathe out and lower the handles slowely back to start position.

Sets:- 3-5
Reps:- 6-10
Rest:-60-90 seconds

2: Side Lateral Dumbbell Raise:-

1: Take a pair of dumbbells of same weight. 2: Pick the dumbbells in your both hands, stand straight.
3: Then take a breathe and lift the dumbbells up to your sides with a slight bend in your elbows.
4: Pause your hands at the top for a second.
5: Lower the dumbbells to getting the starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

3: Front Dumbbell Raise:-


1: Take a pair of dumbbells of same weight, pick the dumbbells in your hand and stand straight on floor.
2: Hold the dumbbells in front of your thighs with open face towards your thighs.
3: Now, lift the dumbbells in front with slight bend in your elbows, take dumbbells up at your shoulders level or perpendicular to your shoulders.
4: Pause your hand for a second at the top.
5: Now, lower the dumbbells down back for getting starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

4: Seated Dumbbell Press:-

1:- Take a pair of dumbbells of same weight, sit on a bench and pick up the dumbbells in your hands.
2: Hold the dumbbells at above from your shoulders level.
3: Take a breathe and lift the dumbbells upside, perpendicular to the floor, do not touch dumbbells at the top.
4: Pause your hands at the top for a second.
5: Then breathe out and lower the dumbbells for getting starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds 
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