| So many people that visit a gym each day or | | | | |
| week arrive at the gym with no real plan in mind. | | | | Exercise Two: The Rolling Swiss Ball Stretch |
| Many times over the years, I have visited my | | | | |
| local gym, looked around, and decided to do one | | | | This exercise is fantastic; it can be done practically |
| of two-things.Either use the machines that are | | | | anywhere. You will need to buy an exercise ball |
| vacant or do the exercises I was most | | | | and any equipment store worth visiting will help |
| comfortable doing. | | | | you select the correct size. |
| I know that you are nodding with agreement ,and | | | | STEP 1: Lie down on the ball as if you are hugging |
| the truth is when we visit the gym or plan a | | | | it.Then roll the ball forward until your can place |
| stretching routine it is best to have a plan. | | | | your palms flat on the ground in front of the |
| As the old saying goes when you fail to plan, you | | | | ball.Have your arms spread about shoulder length |
| plan to fail and a detailed plan for exercise will | | | | apart and move your hips forward so they are at |
| drive a great result for your body. | | | | the front top of the ball. |
| Today I am going to detail three shoulder routines | | | | STEP 2:Whilst balancing forward with your feet |
| that a university trained physical education | | | | pointing up into the air drop your shoulders down |
| teacher shared with me. The routines are simple | | | | into a push up position. Push your body up whilst |
| and whilst two involve gym equipment, the other | | | | trying to keep the ball as still as possible and build |
| can be done anywhere with a large Swiss ball. | | | | the number of repetitions you do each time you |
| All three of the exercises below will build muscle | | | | do this exercise. |
| and increase your strength and stamina. | | | | This routine sounds much harder then it actually |
| | | | | is, as the ball will really help stabilize you and assist |
| Exercise One: Double cable bar stretch. | | | | you in the upward part of your pushup.This |
| | | | | exercise is fantastic for back strength but will also |
| STEP 1: Most modern gymnasiums will have a | | | | build your biceps and triceps. |
| cable pull machine; you will notice there are a | | | | |
| couple of different bar attachments with cables | | | | |
| connected to weights. | | | | Exercise Three: the weighted Cross |
| Grab the first bar connected to the cable with | | | | |
| your left hand. Then position yourself so that your | | | | This exercise is easy to do at home or the gym, |
| feet are about shoulder width apart. Stand about | | | | but you will need two dumbbells ofthe appropriate |
| two feet out from the weight machine. | | | | weight. As your strength increases so should the |
| STEP 2: Tighten up around your elbow area and | | | | weight of the dumbbells. |
| then keep your upper body rigid as you lift the | | | | STEP 1: Start by stretching your arms high above |
| cable attached to the weight. Raise the cable fully | | | | your head and then slowly pick up each weight. |
| until you have lifted to shoulder height. Be sure to | | | | Lift the dumbbells straight out sideways until you |
| have your palms facing the floor when you reach | | | | are holding them at shoulder level. Make sure that |
| should level, as this will maximise the impact of | | | | your fingers and palms are facing the ground |
| each repetition. | | | | when you reach shoulder height. |
| STEP 3:Once you have completed the lift whilst | | | | STEP 2:Bending your elbows just a little to relieve |
| keeping your arm almost perfectly straight hold a | | | | some pressure, lower the weights back down to |
| count five seconds, then lower back slowly. | | | | your sides and repeat the repetition as many |
| Repeat this exercise using your right arm now, | | | | times as you can. This exercise is a hard one so |
| with the aim being to keep your arms straight as | | | | expect to increase your repetitions slowly each |
| possible. As you add more weight to each | | | | week. |
| repetition, you will need to bend the elbow slightly | | | | Knowing which exercises work each muscle is |
| to get the advantage needed to lift the weight. | | | | crucial to your overall result at the gym. For |
| However, half way through and at the top near | | | | years I visited the gym and took the easy way |
| your shoulder aim the have your arm quite | | | | out just doing my favourite routines but now |
| straight. | | | | know better. |
| This exercise will work most of the muscles in | | | | In the coming days I will post articles that cover |
| your back including your Deltoids,Pectorials and | | | | workouts for all the muscles in the back including |
| your Trapeezius. | | | | your trapezius,lower back,Glutes,Rotator Cuff and |
| | | | | Triceps. |