Do you believe that shoulder lines are important to your overall appearance? Strong shoulders can make you appear more confident, whether you are wearing a sleeveless shirt or vest. Today, I’m going to show you a 10-minute shoulder exercise designed by the American Council on Exercise.
The shoulders are an important part of our body that we use in many daily activities. The deltoids are the main muscles in the shoulders that allow you to do all of these things. You can stretch your arms out, spread them to the side, swing them backwards or even lift them above your head. Strong shoulders will not only improve your strength but also make you feel more comfortable when doing various activities.
You may be wondering what effect a 10-minute workout can have. Answer: 10 minutes is enough to exercise your shoulders. The simple training movements are effective. This exercise can be done anywhere and anytime with just a pair dumbbells and a rubber band.
Action 1 : Shoulder Press (10-15 Times)
Holding a dumbbell each in both hands, stand on a mat with your feet shoulder-width apart and your knees slightly bent. Lift dumbbells up in front of shoulders, bend elbows and press upwards until arms are fully extended. Keep your back straight, and don’t lean back too far.
Action 2 : Lateral Plank (4 steps right, 4 steps left, repeat twice)
Assume the plank position with your hands directly beneath your shoulders and your feet on the ground. Maintaining your balance, step your right foot and hand to the right, then your left foot and hand toward the center. Repeat 4 steps right and then 4 steps left.
Action 3: Lateral Raise (10-15 times)
Hold a dumbbell in each of your hands, and stand on a yoga pad with your feet shoulder-width apart. Your knees should be slightly bent. Let your arms hang naturally, palms facing inward. Slowly raise dumbbells until your arms are parallel with the ground. Keep your elbows slightly bent.
Action 4 : Band Pull (10-15 Times)
Hold the band in both hands, palms facing upwards. Stand with your legs slightly bent and your feet shoulder width apart. Slowly pull apart your hands to the side and feel your muscles behind your shoulders contract.
Action 5: Front Raise (10-15 times)
Hold a dumbbell in each of your hands and stand on your yoga mat, with your feet shoulder width apart and your legs slightly bent. Let your arms hang with your palms facing you. Slowly raise dumbbells until your arms are parallel with the ground.
We always use “notime” as an excuse for not exercising in our fast-paced world. Fitness does not require a long-term commitment. Studies have shown short-term, high-intensity exercise can also produce significant results. This 10-minute shoulder exercise does not require any complex equipment, and it can be done anywhere and anytime. You can complete this training anywhere, whether at home, the office or on a vacation.
