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HEALTH & WELLNESS

The Best Shoulder Workout in Only Six Moves

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The Best Shoulder Workout in Only Six Moves. If you want to have a complete, aesthetic, and powerful looking physique, shoulders are a must and they must be a priority. Have wide shoulders help make your waist appear smaller which can help you if you’re an aspiring bodybuilder. Packing on solid mass and focusing on lifting heavy will help you if you’re into weightlifting or powerlifting. So regardless of what your fitness priorities are, you would be much better off by giving special attention to the delts than you would be by just throwing in an exercise or two after training another bodypart like chest or back.

So how do you do that? First, you must take an objective look at your shoulders. There are three parts or “heads” of the shoulders – the front, side, and rear. Most people associate the traps with the shoulders but they actually should be considered as a part of the back since the bottom part of the traps run down along the spine. Now that we are only focusing on the three heads of the shoulder area, you need to decide which of the three is your weakest. Since you want to have balance, then your goal should be to bring up the weakest part so everything can be even. For example, if you feel you have strong front delts but your side delts are smaller than they should be then it should make sense that you start your training with movements for the side area. Analyze each head and rank them from weakest to strongest. This will be the order that you train in on your next shoulder workout.

The Shoulder Workout

The plan that follows is a high volume approach. Higher volume means you’re going to work the shoulders more than you might with a traditional bodypart that you would be stronger with. This plan is 18 total work sets with 1 warm up set of each exercise. There are six exercises in this plan, two for the front heads, two for the side heads, and two for the rear heads. Remember to put your own plan together based on your order of weakest to strongest areas.

A Tip About Weight- You should try to go heavy on all of these exercises but let’s be clear. The goal is to work and fatigue the muscle, not lift the number on the weight. Yes you might be able to use 40 pound dumbbells on an exercise but if you can control 25’s better with better form and feel the targeted muscle working, then please lower the weight. Your sacrifice of ego will be well rewarded with the results you’re seeking.


Front Head Exercises

Shoulder Workout Move 1: Front Barbell Raise – Take a shoulder width, overhand grip of a barbell. Hold the bar at arms’ length with your arms down. Squeeze the bar as tight as you can and take a deep breath in. Stand straight and tall with your feet shoulder width apart and a soft bend in your knees. This is your starting position. While using force from your shoulders and keeping your arms straight, lift the bar up until your arms are parallel with the floor. Breathe out as you perform this movement. Hold the bar in this position for a second and slowly lower the bar back to the starting position. Don’t just let the bar drop down. Once the bar is back to the starting position, repeat for the desired number of reps. Perform one warm up set of 12-15 reps with lighter weight and three work sets of 12-15 reps with heavier weight. Rest for 90 seconds between sets.

Shoulder Workout Move 2: Seated Arnold Press – Sit on a seated bench with a pair of dumbbells in each hand. Lift them up so they are at shoulder level with your palms facing you. Lift them up by curling them or by placing them on your knee and kicking them up. Make sure your chest is out and your spine is straight. Squeeze the weights as hard as you can. Your feet should be flat and solid on the floor. Take a deep breath in as you prepare. This is your starting position. Using force in your shoulders, press the weights up overhead and twist them as you do so that when you have the weight pressed your palms should be facing away from you.

Breathe out as you lift the dumbbells up. Don’t lock out your elbows at the top of the press. This would place stress on the elbows and triceps. Slowly reverse the motion and return the weights to the starting position. This is one rep. Repeat for the desired number of reps. Perform one warm up set of 12 reps with lighter weight and three working sets of 10-12 reps. Rest for 90 seconds between sets.

Side Head Exercises

Shoulder Workout Move 3: Seated Dumbbell Lateral Raise – Sit on a seated bench or the end of an adjustable bench with a pair of dumbbells in each hand. Hold the weights down to your sides at arms’ length. Make sure your chest is out and your spine is straight. Squeeze the weights as hard as you can. Your feet should be flat and solid on the floor. Take a deep breath in as you prepare. This is your starting position. Using force from your shoulders and while keeping a very slight bend in the elbows, lift the dumbbells out to your sides until your arms are parallel with the floor. Breathe out as you perform this portion of the movement.
Slowly lower the weight back to the starting position. Repeat for the desired number of reps. Perform one warm up set of 12 reps with lighter weight and three working sets of 10-12 reps. Rest for 90 seconds between sets.

Shoulder Workout Move 4: Standing Single Arm Cable Lateral Raise – Stand next to a cable station with a low pulley and a single hand attachment on it. If you’re standing with the right side next to the stack, take a grip of the handle with the left hand or vice versa. Take your free hand and place it on your hip. Stand straight and tall with a soft bend in the knees and stand far enough away from the stack so the weight on the pin doesn’t touch the rest of the stack. Take a deep breath in. This is your starting position. Lift the handle and the weight attached out to your side while keeping your arm straight until it is parallel with the floor. Breathe out as you perform this part of the movement. Hold this position for a second and slowly lower the weight to the starting position. Repeat for the desired amount of reps and switch sides so you can do the same with the other side. Perform one warm up set of 15 reps with lighter weight and three working sets of 15 reps per side. Rest for 90 seconds between sets.

Rear Head Exercises

Shoulder Workout Move 5: Wide Grip Upright Row – Take a shoulder width, overhand grip of a barbell. Hold the bar at arms’ length with your arms down. Squeeze the bar as tight as you can and take a deep breath in. Stand straight and tall with your feet shoulder width apart and a soft bend in your knees. This is your starting position. Bend the elbows and bring them up while you pull the bar up along your body until the bar reaches your nipple line of your chest. Breathe out as you do this. Slowly lower the bar back to the starting position and repeat for the desired number of reps. Perform one warm up set of 12 reps with lighter weight and three working sets of 10-12 reps. Rest for 90 seconds between sets.

Shoulder Workout Move 6: High Rope Pull – Stand in front of a cable station with a rope attached to a high pulley. Take a grip of the rope and stand away from the cable stack. Hold the rope with your arms stretched out. Stand straight and tall with a soft bend in the knees and stand far enough away from the stack so the weight on the pin doesn’t touch the rest of the stack. Take a deep breath in. This is your starting position. Using force from your shoulders, pull the rope in until the middle of the rope is next to your face. Spread the rope apart as you pull in and breathe out. You shouldn’t have to generate momentum from your back while doing this. If you have to then lower the weight. Squeeze the rear delts for a second and slowly let your arms stretch back out to the starting position. Repeat for the desired number of reps. Perform one warm up set of 12 reps with lighter weight and three working sets of 15 reps. Rest for 90 seconds between sets.

The Shoulder Workout

Front Head Exercises

Front Barbell Raise
1 Warm up Sets 12 reps
3 Working Sets 12-15 reps
90 seconds between sets.

Seated Arnold Press
1 Warm up Sets 12 reps
3 Working Sets 10-12 reps
90 seconds between sets.

Side Head Exercises

Seated Dumbbell Lateral Raise
1 Warm up Sets 12 reps
3 Working Sets 10-12 reps
90 seconds between sets.

Standing Single Arm
Cable Lateral Raise
1 Warm up Sets 15 reps
3 Working Sets 15 reps
90 seconds between sets.

Rear Head Exercises

Wide Grip Upright Row
1 Warm up Sets 12 reps
3 Working Sets 10-12 reps
90 seconds between sets.

High Rope Pull
1 Warm up Sets 12 reps
3 Working Sets 15 reps
90 seconds between sets.

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HEALTH & WELLNESS

5 Skincare Regimens Perfect for Spring and Summer

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Spring is in the air! The trees are changing colours, flowers are blooming, and you will notice that your skin feels different too. The sun is getting harsher, and heat and humidity will make their way towards hampering the skin… Well, if you don’t care. If you fail to switch from your heavy winter skincare routine to a light spring one, you could soon be facing the issues of acne, breakouts and dull skin.

This is the perfect time to amp up your skincare and go in for dermatological treatments like chemical peels and laser skin resurfacing. You can also help your skin be spring and summer-ready by using the right skincare ingredients. An intelligent combination of active ingredients can do wonders for the skin and even keep the signs of ageing away. To make the most of the spring weather learn to make the most of your skincare routine.

5 skincare combinations are best for spring and summer season. Image courtesy: Adobe Stock

Best skincare combinations that will work for your skin

The important thing to remember is to pair your skincare ingredients correctly together. Very few are power couples for the skin that might work and benefits your skin. The first trick, of course, is to not use all the products together. To maximise the benefits of the skincare ingredients, here are some important parings you should not miss:

1. Vitamin C with SPF

Vitamin C is an essential ingredient for skin care. It helps protect the skin from sun damage, fights the antioxidants, repairs the skin barrier, promotes collagen production, and acts as an anti-ageing ingredient. When combined with sunscreen, the two work to protect your skin from environmental damage and block the UV rays that filter through the sunscreen.

Also Read: Vitamin C for skin: 7 benefits you must know about

2. Niacinamide with salicylic acid

Niacinamide is an important ingredient for fortifying the skin barrier and treating hyperpigmentation. Salicylic acid is what your skin needs to keep the breakouts away. When they are used together, your skin will benefit from reduced pore size, prevent acne breakouts, improve skin strength and work against the signs of ageing. Together they also improve collagen and elastin fibres giving the skin a youthful glow from the inside.

Best skincare combinations are best for spring and summer season. Image Courtesy: Shutterstock.

3. Retinols with peptides

Move the retinol to your nighttime routine during this time of the year. Vitamin A derivatives are the gold standard for home skin care because they treat everything from acne to ageing to fine lines. Peptides help skin cells rejuvenate and repair. Together they correct your complexion, make the skin tighter and give a smoother and plumper look to the skin.

4. Vitamin C and vitamin E

Vitamin C is essential for skin rejuvenation and protection, and vitamin E helps keep the skin supple. You can use them together to protect the skin from oxidative stress and maintain the suppleness of the skin, leaving you to enjoy the weather in its full glory.

5. Hyaluronic acid with exfoliating acids

Spring is a good time for skin repair, and the AHAs and BHAs do a great job of removing the top layer of the skin, making the new skin sensitive to dryness, and hyaluronic acid is a humectant that restores dryness. Hyaluronic acid recharges skin hydration and has long-lasting benefits for the skin.

Best skincare combinations are best for spring and summer season. Image Courtesy: Shutterstock.

Things to remember

When using new skin combinations, make sure you take your skin type into account. Always do a patch test first and start when using these combinations 1-2 times a week along with your regular skincare routine and slowly increase the frequency as needed by the skin. Do not over-exfoliate or scrub the skin, focus on good skin care every day for great results instead.

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DIET & NUTRITION

Performance Supplementation

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The sports supplements industry is one of the largest industries in the world of sports, especially with respect to revenue. Athletes are often attracted to these supplements by the effective marketing approaches used by marketers to sell these products. In sports, every athlete seeks to stage the best performances to achieve different milestones through their sporting life. The availability of supplements that can enhance the performance of these athletes makes them seductively attractive for these individuals.  No one would miss an opportunity to improve their performance, irrespective of the risks that exist. However, there is a need to ensure that these supplements are regulated. The lack of regulations in the sports supplement industry could lead to increased risks for the athletes. Perhaps we need to have a more standard approach to the management of sports supplements.

By Gabriel I. Escalera

     First, it’s essential to first have a better understanding of what sports supplements are in the sporting industry.  Sports supplements are additional nutrients that individuals can add to their normal diets to improve their physical abilities to perform in physical activities. Active athletes often include supplements in their diets to achieve sufficient nutrition for optimal performance in sports. In addition, athletes also use supplements to compensate for nutritional deficiencies. Most importantly, there is a belief among athletes that supplements significantly improve their abilities, helping them achieve higher performance.

        Supplements play an important role in the diets of athletes. As the name suggests, these substances should be used in addition to the normal diet, as opposed to being replacements. There are supplements that have been developed based on scientific evidence. This means that there are supplements in the market that can be beneficial to the athletes who consume them. There are several benefits that athletes can draw from using these supplements. One of the most significant benefits is that they can legally improve the performance of athletes. Other than that, supplements can also be used to attain the required weight for a specific sport’s weight classes. Similarly, they can be effective in losing weight for a specific sport. Supplements can also be used by athletes to build muscles and improve the circulation of oxygen within the body. Moreover, supplements also provide athletes with an option that helps them avoid the temptations of using other performance-enhancing drugs that are banned in most competitive sporting activities. As such, supplements are critical for athletes, especially with respect to the possibility of enhancing performances.

     There is a significant difference between performance-enhancing drugs and dietary supplements. There is a complete ban on performance enhancing drugs in the sporting world. However, dietary supplements are allowed within the sporting world. In the United States, the Food and Drug Administration (FDA) does not place strict regulations on sports supplements. So, the manufacturers of these substances are not required to submit samples of their products to the FDA.  The only requirement for sport supplement manufacturers is to make a claim of the health benefits of the supplement, based on scientific evidence. However, the FDA does not go beyond that to scientifically verify these claims.  Because of this there may be inadequate regulation of sports supplements, and this places the athlete at the risk of consuming substances that may be harmful to them.

     The use of supplements has continued to be a controversial topic among the stakeholders in the supplement industry.  These controversies tend to keep the conversation going and ensure that we can develop policies and laws that regulate the production and use of sports supplements. There are concerns about the processes involved in the manufacture of some sports supplements. The manufacturing process plays a significant role in determining the final product. The manufacturing process involves the use of different ingredients and processes that are not entirely known or understood. 

     Another important area of concern over sports supplements is that of the quality of these supplements. The quality of the supplement is critical however, the FDA does not require any quality standards on supplements. The FDA only requires that the manufacturers make a claim about the health benefits of these supplements. The FDA does not require the manufacturer to provide clinical or scientific trial results that verify the claims. This means that the manufacturers have considerable leeway to provide inaccurate information about the supplements to get approval from the FDA.  It is also possible that the manufacturers could create the same substance, give it a different name, and different claims to ensure that they are seen as different supplements. 

     Based on these observations, there appears to be a need to develop programs, policies, and laws that effectively regulate the production and sale of sports supplements. There is a need for the stakeholders, especially the FDA, to change the approach to the management of the supplements in the market. Regulations should be developed to streamline the manufacturing process.  Just like in the manufacture of medicines, there seems to be a need to regulate the manufacture of sports supplements. These supplements, when ingested, have the capacity to alter the body’s function. Their effects are similar to medicines. The regulation of the manufacturing process would ensure that there is a standard quality for every type of supplement. It could ensure that the most appropriate ingredients and processes are used in their manufacture.

     Quality control measures should also be implemented to ensure that the supplements are not harmful.  The quality of the supplements is dependent on scientific validation of their effectiveness in achieving the objectives for which they are created. As such, the FDA should implement programs that would compel the manufacturers to provide scientific verification for the health claims made. This would mean that quality is central to the development and production of the sports supplements. As such, it could provide a regulatory framework established to eliminate the safety risks associated with sports supplements. This way, sports supplements will be able to achieve their fundamental objectives without creating any controversy.

References

Kapoor, A., & Sharfstein, J. M. (2016). Breaking the gridlock: Regulation of dietary supplements in the United States. Drug testing and analysis, 8(3-4), 424-430.   Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., … & Meeusen, R. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise  metabolism, 28(2), 104-125.

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HEALTH & WELLNESS

Spot reduction doesn’t work

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When it comes to achieving a desirable body, it is common for people to have problem areas such as love handles, flabby arms, sagging skin, or hips. The market is flooded with products that claim to eliminate fat or tone specific body parts, from creams and applications to gadgets and machines. However, the reality is that you cannot spot reduce, and the attempt to do so is not only futile but also potentially harmful.

There are several reasons why spot reduction is a myth. Firstly, a healthy diet is crucial in eliminating body fat, and consuming high-calorie and high-cholesterol foods can cause the accumulation of fat in problem areas. No matter how many gadgets you use, if you continue to indulge in unhealthy foods, you will not see results.

Secondly, spot reduction is a simplistic approach that overlooks the complexity of the body. Many products claim to require nothing but attaching or applying them to problem areas, neglecting other body parts and requirements. To achieve a healthy body, you need to understand the physiology of your body and what it takes to achieve your goals. For example, if you want six-pack abs, you need to focus not only on abdominal exercises but also on reducing body fat and increasing body mass through a healthy diet and cardio exercises.

Thirdly, there are no shortcuts to achieving a healthy body. Miracle diets, pills, and potions may seem like a quick fix, but they will ultimately lead to a dead end. To achieve a healthy body, you need to put in the work and earn it.

Finally, committing to the health of your body is a lifelong dedication. Even if you achieve a desirable body now, it will not remain so forever if you abuse your diet and lifestyle. Therefore, it is essential to develop a holistic approach to your health and fitness, incorporating not only exercise and diet but also a positive outlook on life.

In conclusion, the key to achieving a desirable body is to do it the proper way. There are no shortcuts or quick fixes, and spot reduction is a myth. Instead, focus on developing a healthy diet and exercise program that addresses the whole body, and commit to a lifelong dedication to your health and well-being. By taking matters into your own hands, you can enjoy the benefits of a healthy body and a positive outlook on life.

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