Buenas, buenas! Que tal están todos mis amigos amantes del deporte, sean bienvenidos a una nueva rutina. El día de hoy pondremos manos a la obra para forjar unos hombros duros como roca en tres sencillos ejercicio, fáciles de realizar y lo mejor desde casa, una rutina explosiva y dura con bastante intensidad y te aseguro que sentirás como se fortalecen y desarrollan tus hombros luego de este entrenamiento; en esta rutina utilizaremos tan solo una banda elástica y una mancuerna para realizar nuestros ejercicios. Así que sin más empecemos.
Howdy, howdy all my sports loving friends, welcome to a new routine. Today we will put hands to work to forge rock hard shoulders in three simple exercises, easy to perform and the best from home, an explosive and hard routine with enough intensity and I assure you that you will feel how your shoulders are strengthened and developed after this workout, in this routine we will use only an elastic band and a dumbbell to perform our exercises. So without further ado, let's get started.
We start our routine with a good warm up to tone our body and of course, to activate our shoulders as they will be the muscles we will work today. Therefore, we perform some side punches. We will simply place ourselves in fighting position and slightly turn our body to one side, thus throwing a punch sideways, we run this warm-up for 3 minutes to warm up our body very well.
Exercise 1:lateral elevations
To start with this exercise, we use a rubber band which we will press with one of our feet. Then we adopt an upright position, with a straight back and with our eyes straight ahead to start performing our lateral raises, when going up we will do it in a controlled way going up in “1 second” and going down in a controlled way in an interval of “2 seconds”, this exercise works the lateral deltoid. We will do 3 sets of 15 repetitions.
Exercise 2: Front elevations
In this exercise, we will have to adopt the same position as in the previous exercise, therefore, we place our back straight and with our sights fixed to the horizon. In this way, we will firmly take our garter and begin to perform the lifts but this time in a frontal way. In the same way we will do the exercise in a controlled manner, going up in “1 second” and going down in “2 seconds”. This exercise works the posterior deltoid, we will do 3 sets of 15 repetitions.
Exercise 3: Unilateral military press
To finish with our routine for the day, we will perform one last exercise. The unilateral military press; to perform this exercise we sit on a bench or preferably on a chair for its backrest, as we will have to place our back straight and the backrest will help us in that, then our arm will place it in the form of “L” and with the weight horizontally with a supine grip we will raise and lower it in a controlled manner, like the previous exercises we go up in “1 second” and lower in “2 seconds”. This exercise works all the muscles of the shoulder, triceps and trapezius. We will do 3 sets of 12 repetitions per side.
Now my friends it is time to relax those muscles, so we will perform alternate shoulder rolls. Which consist of rotating our shoulders in an alternating manner that is to say in a calm and relaxed way. We will rotate our shoulders forward and then backward while we inhale and exhale continuously. But well my friends if you want to see in a better way how to do the exercises I invite you to watch my video just above ☝️ ☝️. See you soon, until a new opportunity and a new routine and as I always tell you, take it easy!
Video recorded by my father from my phone
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Cover edited in Canva
