Shoulder muscles are one of the most used ones in the upper body; they function in almost every action we do. Our shoulders are known to have almost 360 degrees rotation. Toned shoulders look impressive and enhance the total appeal of an individual. However, shoulder muscles need balanced exercises not just to stay toned but also to ensure their health and fitness.
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Here are some of the best exercises for beginners, to get started as they build and tone your shoulder muscles while ensuring their complete health.
Shoulder Exercises For Beginners
Overhead Presses
This exercise works on some of the major shoulder muscles. It focuses mainly on triceps and deltoid. To start this, you need to sit or stand up straight while holding weights. Your elbows need to be bent and your hands will be at eye level.
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Now, steadily push the weights over your head. Do not arch your back. Lower your back as you start again. Beginners should never strain themselves and stop whenever they feel extremely uncomfortable.
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Press-Ups
Press-ups help to build and tone shoulder muscles effectively if practiced on a regular basis. Your hands should be wider than your shoulder width. They should be at your chest height as you bring the feet together. Your body is like a straight line. As you keep your body straight and as you look ahead, you need to lower yourself slowly. Your elbows will be at 90 degrees as you lower towards the ground. As you push back upwards, breathe out.
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This is one set. You need to start with 10 sets and then increase as per comfort level.
Rotations Or Simple Upright Rows
Shoulder rotations are extremely good for beginners to get started, as they are effective on the rotator cuff. They need small motion range and are good for beginners. They are lightweight and chances of injury very less. Upright rows are quite effective for middle deltoids, the bicep muscles and back muscles.
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Farmer’s Walk
You need two dumbbells which are heavy as per comfort levels. Hold them comfortably by your side. Stand tall keeping your shoulders back. As you get a correct posture start walking, like following a straight line. You need at 2-3 sets of walk, each of 15 seconds.In case you have shoulder injuries or shoulder pain or some serious health conditions, consult your Doctor before you start any of these exercises!
