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Muscle of the week: Shoulder Exercises

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Shoulders can be a tricky muscle group to workout. Defined shoulders can give the arm a great, rock hard defined look. Shoulders seem to get neglected by most people and they don’t realize that they are an important part of not only strength but physique as well. Add these exercises to your workout for a well rounded routine!

Front Press

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It is best to do this exercise while seated due to the possibility of hyper extending your back if you try to do too much weight standing. For more support, use the smith machine and make sure you are close enough so that when you bring the bar down, it comes close to touching your chest.

Barbell Front Raises

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These can be done with either a barbell, dumb bells or at the cable machine. They work all three parts of the shoulder. Start with a lower weight to assess how well you can perform the exercise before adding more weight. Aim for 8-10 reps for each of these exercises.

Alternating Dumbbell Press

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If done simultaneously, these are called Arnold Press. Superset these with the standard military press for a burning workout!

Side Laying Lateral Raise

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By doing this exercise you can isolate the shoulder by removing the urge to swing the weight on the way up.

Incorporate these lifts into your shoulder routine for some boulder shoulders to show off in 2014! Follow the image below for some sweet six pack advice as well! As always, follow us on Twitter and Instagram and for recipes and workout motivation, follow us on Pinterest

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Fitness Facts: STRESS

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🔹Stress does not just affect emotions and moods- it is something that can have a very physical effect on the body.
🔹High levels of stress are linked to all kinds of health issues, including high blood pressure, impaired immunity, insomnia, migraines, decreased muscle, increased fat storage, type-2 diabetes, high cholesterol, stroke, & even heart attack.
🔹The primary chemical the body releases during stress is called cortisol. Cortisol can have some positive benefits to the body, but constant high levels can be problematic.
🔹The body releases cortisol when it’s stressed as a safety precaution because it helps with the fight or flight response. It signals the release of glucose and fatty acids to the blood stream to provide energy for muscles.
🔹But too much cortisol can cause the body to increase storage of visceral fat- specifically the kind that stores around the belly. It also increases carbohydrate cravings- which can lead to over eating.
🔹Excess cortisol can cause muscles to tense & the heart rate to increase- so it’s very common for people to get muscle tension or pain, as well as headaches or migraines.
🔹Stress can also cause muscles to break down, as well as negatively impact muscle recovery time & exercise performance.
🔹Stress can also negatively affect reproductive systems. Women can get longer menstrual cycles & worse PMS symptoms, & men can get decreased testosterone or erectile dysfunction.
🔹There are many ways to minimize the effect of stress on your body. The best way to start would be determining the sources of stress in your life & considering better ways of coping with the sources, or consider removing some completely if possible.
🔹Exercise is one of the best activities to help prevent the negative effects of stress. The increased calorie burn & circulation burns off some excess cortisol, and can also allow for deeper sleep, which also decreases cortisol levels. Some other activites that can help are yoga, meditation, massage, sex, or recreational activities.
STAY TUNED FOR MORE #FITNESSFACTS

Information was pulled off Instagram, follow along at fitnessbyclaire for fitness motivation and tips!

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