Exercises for shoulder
Most gym goers focus on beach muscles (pecs and biceps) not appreciating that shoulder is a complex joint. Also the focus in on just lifting the weight rather than focusing on functional movements, the way life is.
Contributor: Karishma Rathore, Sports-Exercise & Musculo-Skeletal Physical Therapist, Back 2 Fitness
Most gym goers focus on beach muscles (pecs and biceps) not appreciating that shoulder is a complex joint. Also the focus in on just lifting the weight rather than focusing on functional movements, the way life is. (Pic Source: http://flowmotionpilates.com)
Shoulder is a complex joint and so is its training schedule / program. Improve its strength and shape by working out optimum and with correct technique. 90% of the fitness freaks in the gym are noticed working out anterior and lateral muscles of shoulder, chest muscles, and biceps.
There is more to shoulder than just Pecs and Biceps. Very often upper back is completely ignored even by very regular gym goers. Pic Source: http://cardiovascularcausesofshoulderpa.weebly.com
One needs to understand basic shoulder science. It is composed of anterior (front), lateral (outer-aspect) and posterior (back) group of muscles and it is equally important to strengthen the posterior (back) chain or the posterior muscles. According to the sports journal effective shoulder training needs an emphasis on Physiology and Biomechanics.
Cable weight machines works really well for functional exercises. It can become very sports specific as well whether it be golf, tennis, bowling in cricket or batting.
Recent study published in the American Journal of Sports Medicine suggests that significant improvement in shoulder strength was noted for tennis players who trained using resistance bands and cable machine.
TRX kind of exercise-bands are not used enough. They are simply outstanding.
The way exercises are done with free weights, resistance is applied only in vertical plane but resistance bands and cable machine helps you apply it over planes that are more functional.
Work same set of muscles with different variations of the same exercises and even different exercises. Internal & external rotations should be done while lying, sitting and standing maybe on different days for best results.
It has been found that the muscle that experiences more time under tension experiences a greater degree of protein synthesis, repair and muscle regrowth.
About the author: Karishma Rathore is Sports-Exercise & Musculo-Skeletal Physical Therapist, Back 2 Fitness, who has special interest in manual therapy, exercise therapy and dry-needling.
Moved to be Born. Born to Move.
The sole purpose of your brain is to get you to move. Use it. Or lose it.
“The sole purpose of your brain is to get you to move. Use it. Or lose it.”
I find it fascinating when Orthopedician (Bones & Joints doctors) colleagues of mine pick up a skeleton to explain what problem you have.
Skeleton is a stationary structure. It's like a hanger. It’s the muscles and tendons, with a lot of help from ligaments, that’ll help you move them, bringing the message to move via the nerves, only after a spark from the brain.
And you thought you had a brain to study so you could earn some money. Use it first so that brain of yours can have an amazing home, not a sloppy crappy one.
The best treadmill: No, not the one you know
There is more to a treadmill than you know so far.
Idea of exercising for me is to get out of the rat race that today's life has to offer. Physical and mental benefits are a by-product.
'The trouble with a rat race is that even when you win, you are still a rat.'
As much as you are told to just do it for a sound body, sound mind or to become forever faster, walking or running on a Treadmill makes you more of a rat.
Sooner than later, you'll realise that you have been 'f***ed'. There is no point being polite about it.
Each time someone mentions to me that they use treadmill, I think of these hamsters below.
There is a major flaw with running on a treadmill. It is a belt that is moving. If you can learn to sync your hopping well, you'll be able to stay on the treadmill even when the belt is moving at very high speeds that you can't otherwise do on the ground.
There is another problem. The idea of exercising is to connect better with yourself. In gyms you'll have loud music or news channels showing some soap opera. If you happen to be using the treadmill at home, your partner, children or parents could be yelling at you. Wasn't the idea to get away from the circus for just a bit?
Below is a great treadmill on a bike that takes care of all of the above. I am not a big fan of cycling as compared to running, but this one is just different, very different. You don't yet again sit on your back side.
Now stop being a rat. One Life. Get Off Your Arse (GOYA).
Gym Wild Life
This is an amazing video I came across today (courtesy Craig Longobardi) about places called Gyms. Probably the best video to get started with this new blog on exercises. Trust me, it gets better than what meets the eye. Enjoy!
The Gym. Millions of homo sapiens frequent this urban wilderness. Today we will take a look into this strange place and show you the gym like you've never seen it before. GEARMARK PATREON OBVS FIGHT TIPS BRAD GOUTHRO VOICEOVER