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Before
we look at the shoulder warm ups below and show you why you need them
- you should understand span twists, for wider shoulders.
After reading the warm ups section below, check out deltoid
exercises and traps
workouts, for an idea of how to
do your span twists correctly. Span twists fuel faster muscle growth
and create much wider shoulders.
Why
A Shoulder Exercise Warm Up?
Building your delts in
size requires a level of intensity. Often I see trainers get straight
into the weights without "priming" the target muscle fibers first. You
have to keep in mind that to attain hypertrophy, muscle needs to have ready
access to nutrients, oxygen and glucose to burn.
Shoulder exercise warm up's are a way to ready
the delts for the full rip sets.
Aerobic or Anaerobic Warm
Up?
The ideal shoulder warm up will do two things. Circulate blood carrying
nutrients throughout the body
and raise
the heart rate. Sustained
raised heart rate allows your body to become aerobic or "with oxygen"
where as anaerobic warm ups tend to sap energy quickly. So when
trainers advance straight to reps or anaerobic routines, they
fail to deliver the required "oxygen burst" at the outset.
Aerobic shoulder warm ups, when the exercises are taken regularly
before your sets, steadily build your cardio health to a point where
you are not out of breath when working out. Good heart and lung health
deliver a better
ability to make heavy sets without getting out of breath.
That being said, there's
no need to spend hours warming up. An ideal time frame is 15
to 20 minutes. I prescribe 3
main warm up routines that never fail to get me primed and ready for
the 3 routines, 3 sets, 12 reps to come.
If you are expecting running, walking, treadmill, swimming or anything
else Aerobic in this ideal warm up...you would be wrong. Actually, the
shoulder exercises that really give you an aerobic work out, along with
fiber arousal, are martial arts movements repeated vigorously and with
intensity for 15 to 20 minutes!
3 Shoulder Exercises:
1) The kihon dachi Punch
Kihon dachi stance (horse stance)
feet apart, knees bent slightly, feel your weight in your heels, back
straight, neck straight, fists at the side.
Push fist into an imaginary point in front of you and past it by 4
inches. Imagine it is a target you will not only make contact with, but
punch through it by 4 inches.
Alternate left and right
arm in a steady but intense rhythm. Make
shoulder muscles taught and hard as you make the movements.
Do 100 or about 4 to 6 minutes.
2) The Kihon dachi Upper Block
Begin as above. Swing arm up as if defending from an upper blow, on the
upper move, dwell for a second and pump the deltoid. You will feel the
shoulder muscles naturally squeeze at the top upper block. Take the
natural position of the squeeze and pump intensely at every upper block.
Alternate left and right arm.
Do 100 or about 4 to 6 minutes.
3) The Kihon dachi Lower Block
The lower block pumps the delts, lats and traps. For a warm up exercise
for the shoulder, the lower block is the most encompassing. You can
literally feel the lats, traps and delts squeezing as you perform the
movement.
Start as above, then
lower fist across
lower torso and lock arm at the
thigh, then back again.
Alternate left and right
arm.
Do 100 or about 4 to 6 minutes. |
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3 Shoulder Exercise Warm
Ups
1-kihon dachi Punch
2- kihon dachi Upper Block
3-kihon dachi lower block |
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