BEGINNER SHOULDER WORKOUT GUIDE

   Shoulders are also known as your "deltoids".This is the beginners guide for the shoulder workout.The shoulders are the most widely used muscle in the upper body.They function almost in every action that your body does.The shoulders have almost 360° of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage-and even better in the eyes of the girls.

   Shoulders are important muscles, but many people can't able to develop a thick, well balanced set of shoulders as shoulder workouts need some real lift unlike arms. So most of them really concentrate only in developing their arms.

   Shoulders are the main base for all upper body workouts.With weak shoulders you'll find lifting weight in bench press.... is difficult. So follow the instructions given below to get iron shoulders.

  Beginners don't have to get directly to hard barbell military presses which is for advanced builders. Get your balance by training in hydraulic machines first.You just have to concentrate in getting your shoulder muscles ready for building it in future.

ABOUT SHOULDERS:

Shoulders - front view

   Shoulders can be classified into three sections.The different areas of your shoulders are,

• Anterior head -front of the shoulder.
• Middle head   -central and side areas of the shoulder.
• Posterior head-back of the shoulder.

   
   All three areas of the shoulders should be trained to develop an equal balance in the shoulders and also to prevent shoulder injuries. There are a number of exercises and variation of those exercises that can be used to target the different areas of the shoulder.Caution and good technique should always be used when performing any form of exercise or workout, however this is especially true when it comes to your shoulders. Your shoulder joint is capable of the greatest range of motion almost 360° than any other joint, for this reason it is more prone to injury. Here basic shoulder workouts are illustrated which has exercises for all three sections.

GRIPPING:
   Before you start your workouts be cautious about gripping. Hold the equipment perfectly. Holding equipment wrong may cause unbalanced position which will lead you to drop the weights on you.

WORKOUTS:

1. Machine shoulder press:

1.1. Machine shoulder press

   Image 1.1 shows the basic machine shoulder press workout this is the basic and the first exercise advised when you start your gym carrier.Choose the weight which you can lift easily without any stress.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

2. Seated dumbbell press:

2.1. Seated dumbbell press

  Image 2.1 shows the seated dumbbell press workout.In this workout take your seat in a bench or chair. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing toward each other. Simply press the dumbbells up over your head and return to start position just outside your shoulders.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

3. Shoulder front raise:

3.1. Shoulder front raise

   Image 3.1 shows shoulder front raise workout where you should use light weight dumbbells to do this workout. Stand with feet slightly apart. Hold the dumbbells with your palms down (overhand gips), resting the dumbbells on your thighs or slightly to your sider. Inhale and alternate sides raising the dumbbells forward to shoulder height. Similarly exhale as you complete the movement.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

4. Lateral raise:

4.1. Lateral raise

   Image 4.1 shows the lateral raise workout. Stand with your feet slightly spread. Keep your back straight, your arms hanging at your sides, holding one dumbbell in each hand. Raise the dumbbell to shoulder level and return to the starting position.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

5. Standing dumbbell shrug:

5.1. Standing dumbbell shrug

  Image 5.1 Shows the standing dumbbell shrug. Rotate your shoulders 360° up and down with heavy dumbbells. This workout is for you neck muscles which connects shoulders to the neck.These workouts are important because these muscle groups plays a vital role in enhancing the upper body view.They give a very good look when you wear shirts and t-shirts.With this you will get a manly look & attraction.

Frequency :3 sets increasing weights each set or with same weight.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

An example of good neck,image 5.2

5.2. Neck of WWE super star Gold berg.

6. Cable upright row:

6.1. Cable upright row

   This workout is done to enhance your neck region. Image 6.1 shows how to do this workout. This is a technical workout, if you do it in a blind manner you won't get expected results. So ask a advanced gym mate or a trainer to look at your workout make sure you're right.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12.

7. Machine neck press:

   
   Machine neck press is same as dumbbell shrug.You will have a hydraulic machine which is available only in advanced gyms. Take position in the seat and press & release the two rods in sides attached to the machine. During the press rotate your shoulders at 360° angle for best results.

  That all the workout you have to do as a beginner and don't over train your muscle just do simple and advance.You don't get a bunch of muscles in a day follow this for few weeks and go for the advanced workouts.

Frequency :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

Rear view of shoulder and back  muscles.

  After mastering these workouts go to intermediate level, to learn more workouts and techniques.
 
  Initially going till failure may cause severe pain so stop 2-3 reps before you reach failure.Only advanced, well-trained body builders will go till failure.

• Failure is the stage at which you can't lift/press/push weights any more.  

Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner. 

Tags: Indian beginner shoulder workouts, Indian beginner shoulder exercise, Beginner shoulder workouts India, Shoulder workouts in Indian conditions, Starters shoulder workouts, Indian deltoids.