Bodyweight Workouts for Men: Simple and Effective Home Exercises You Can Do Anytime to Get Fit and Stay in Shape by Papun Francis
Author:Papun, Francis [Papun, Francis]
Language: eng
Format: epub, pdf
Publisher: UNKNOWN
Published: 2021-02-26T00:00:00+00:00
Strengthening your neck and shoulder muscles can improve your overall body structure. It also makes your shoulders strong enough to carry out your daily tasks without any injuries. There are also fewer chances of injuring yourself during the exercises.
Failure to work on these muscles can lead to impingement that limits your motion. The exercises make your shoulders more flexible and reduce stress on the shoulder joints.
Shoulder joints are very delicate because theyâre responsible for a range of movements. If you have weak muscles around your shoulder joints, your movement is affected, creating instability and injuries.
Therefore, the bodyweight exercises for your shoulders work on the rotator cuff (shoulder muscles) and the deltoid muscles. This helps prevent injuries!
B O D Y W E I G H T E X E R C I S E S F O R Y O U R S H O U L D E R S
These exercises allow you to tone your shoulder muscles while at the same time strengthening your ligaments and tendons. There are no weights required to do the exercises.
Shoulder exercises work on three types of muscles: Anterior deltoid, medial deltoid, and posterior deltoid. The anterior muscles are at the front, medial at the sides, while the posterior muscles are located on the rear (the back).
These exercises include:
1. Incline push-ups
Get into a plank position with your hands and shoulders elevated on a bench or box. Your upper body should be higher than your lower body. Lower your chest to a few inches above the bench, then push yourself back to the starting position, using your chest and triceps.
This technique works on your anterior deltoid and pectoral muscles. Your chest muscles are more active with incline push-ups compared to regular push-ups.
Ensure your shoulders and the feet are in a straight line, while at the same time your core and the hips remain engaged.
Doing three sets of 10 to 12 reps can give you better results within a short period.
2. Push-back push-up
Get into a push-up position, then move your feet wider than shoulderwidth. Lower yourself to the floor with your chest, then push your upper body toward your heels rather than push yourself up from the floor.
When you push the upper body toward your heels, go back to your starting positionâthis type of push-up works on your abdominal, deltoid, pectoral and tricep muscles.
3. Plank to down dog
This type of exercise is excellent for working the rotator cuff. It increases your shoulder flexibility. Start by getting into a plank position with straight arms. Ensure your neck, shoulders, hips and ankles are in line.
Exhale, then lift your hips and move your head between your hands such that you create a straight line from your wrists to your hips and lower yourself back to the starting position.
Doing at least three sets of 20 reps can help you work on your biceps, hamstrings, shoulders and triceps.
Take your time to do the exercise; do not be quick when performing this exercise. Working on your hamstring muscles and calf flexibility will enable you to master the moves in this type of exercise.
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Bodyweight Workouts for Men: Simple and Effective Home Exercises You Can Do Anytime to Get Fit and Stay in Shape by Papun Francis.pdf
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