Fitness and Muscle Work

Stand with your feet slightly spread. Keep your back straight. Hold dumbbell, with palm facing each other. Rest the dumbbell on your thigh with your arms straight. Inhale and raise the dumbbell forward until it reaches shoulder level Slowly lower the dumbbell, exhale when complete the movement

Stand with your feet and knee slightly bent. Bend your body forward, with your hands hanging down. Grip the handle. Note: Take a grip as the cable crossing each other. See the picture. Inhale and raise your arms to shoulder level, or higher a little bit. Exhale when complete the movement.

Stand, facing the machine with your foot slightly spread. Hold the grip, keep your arms at your side. Inhale and pull up your arm to shoulder level Exhale as complete the movement Mostly affected is deltoid. Has a minor affect to short head biceps.

Grasp the machine handle with your arm at your side Inhale and raise your arm to shoulder level (see picture) Exhale when you finished the movement

Lie on your side on the bench, take an overhand grip. Inhale and raise your arm Exhale as you complete the movement This exercise will concentrating on the deltoideus on the begining of movement.

Take a comfortably stand position. Hold dumbbells, take an overhand grip. Resting dumbbells on thighs. Inhale and alternate, raising the dumbbell forward to shoulder height. Exhale when complete the movement

Stand with your feet spread apart. Take comfortably position. Bent your knee. Hold dumbbell in each hand with elbow slightly bent. See the picture. Inhale and take the dumbbell to your side. Exhale when complete the movement. This exercise good for deltoid, trapezius and teres minor.

Take standing position. No rule, but keep your back straight, standing comfortably. Hold dumbbell in each hand. Raise the dumbbell to level of your shoulder. Keep your elbow slightly bent. Return to the starting position.

Take a position like on the image. By sitting on a bench or standing is your choice. Your palms is facing your ears. Inhale and alternately press your arm up, rotating your wrist until your palm facing forward. Exhale when complete the movement.

Sit on a bench with your back straight. Using two dumbbells, take an overhand grip, rest on your shoulder. (see image). Inhale and press your arms up (vertical movement) Exhale and go to beginning position For variation, you can face your palms to the ears.

Stand with your feet slightlty spread. Keep your back straight. Take an overhand grip on the barbell with your hands slightly more than shoulder-width apart and resting on your thighs Inhale and pull the barbell upward close to your body until it reaches you chin, raisen your elbows as high as possible. Slowly return to the arms-extended position, avoiding any jerky movements. Exhale as you complete the movement. This exercise directly works the deltoids, trapezius and biceps. On secondary, will affect on the forearm, sacrospinalis and abdominal muscles.

(click on the link to get detail exercise. Only some exercise we discuss here. For detail exercise, you can buy this book from Amazon) Shoulder training can be done with following exercise: Back Press Front Press Dumbbell Press One-Arm Dumbbell Press Lateral Raises Bent-Over Lateral Raises Front Raises Side Lying Lateral Raises Low Pulley Lateral Raises Low Pulley Front Raises Low Pulley Bent-Over Lateral Raises One-Dumbbell Front Raises Barbell Front Raises Upright Rows Nautilus Lateral Raises Pec Deck Rear Delt Laterals

Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest: Inhale and press the barbell straight up Exhale at the top of the movement This basic exercise works the following muscles: -Anterior and medial deltoids -Upper pectorals -Upper trapezius -Triceps -Seratus anterior Exercise can be don by standing or sitting. You can use machines that design to work out this exercise, so you can concentrate on correct position and movement.

Sit on a bench or you can do it by standing. Rest a barbell across your shoulder behind your neck Inhale and press the barbell directly above your head Exhale as you complete the movement This exercise works the deltoids, particularly the medial part, and the upper trapezius, triceps, and serratus anterior. It also works the rhomboids, infraspinatus, teres minor, and supraspinatus. You can also perform this movement while standing or by setting the bar on a rack. There are many machine that allow you to do this exercise.