Live Well
It ’ s Shoulders Day
By Janice Pondicas
Having strong shoulders offers many benefits . Apart from giving shape and definition to your arms , they also contribute to you being a more efficient and faster runner .
The shoulder is made up of eight muscles . While running , these muscles work together to
support forward momentum , and together with the core , help stabilise the leg muscles . Strong shoulder muscles can therefore reduce injuries and improve running efficiency . When working on your shoulders , quality is more important than quantity when it comes to strength training . By sacrificing form to complete more repetitions , you risk injury and will not actually strengthen your shoulder muscles to your best ability .
I therefore asked one my clients , Chanel Simmonds , who is South Africa ’ s number one ranked professional woman ’ s tennis player , to demonstrate a few of my favourite exercises . Remember to always warm-up for about 10 minutes before performing any weight training exercise . Then do 12-15 reps for each movement , and do three sets of each exercise .
1 Shoulder Press
Do this with a barbell or a pair of dumbbells . Hold the bar in front of your upper chest , with your palms facing forward and your hands spread shoulder-width apart . Press the weight straight up until your arms are extended . Stop short of locking your elbows , to maintain tension on the shoulder muscles , and then lower the weight slowly to the starting position .
2 Front Raise
This strengthens primarily the shoulder , but also works the upper chest muscles , and will help you build strength and definition in the front and sides of your shoulder .
Select two dumbbells of a suitable weight , not too heavy . Stand with feet about shoulder-width apart , keep the back straight and feet planted flat on the floor , and your arms holding the weights should hang down . Hold the dumbbells horizontally across the thighs , palms facing back toward the thighs . Now lift the weights upward , with arms out in front and palms facing down . Keep a slight bend in the elbows to reduce the stress on the joints . Pause when the arms are approximately horizontal to the floor , then return the dumbbells to the starting position at the thighs , with a slow and controlled motion , while exhaling .
Janice Pondicas is a qualified personal trainer working out of the Virgin Active in Bedfordview , Johannesburg , and also counts long distance running , tennis coaching and fitness bikini competitions amongst her activities . She has run 40 marathon or ultra-marathons , including eight Comrades Marathons . Her clients range in age from 20 to 65 , and many have had amazing transformations , both in weight-loss and improving overall health , thanks to her detailed training and nutrition plans . Catch up with her at www . fastforwardfitness . co . za .
3 Reverse Fly ’ s
This is an effective exercise to strengthen the rear shoulder and upper back muscles . Stand with feet shoulder-width apart , holding dumbbells at your sides . Press the hips back in a hinge motion , bringing your chest forward , almost parallel to the floor , and allow the weights to hang straight down , palms facing each other . Maintain a tight core , straight back , and slight knee bend as you raise both arms out to your side , squeezing the shoulder blades together . Keep a soft bend in your elbows as you pull your shoulder blades toward the spine , and inhale as you lower the weights back to the start position .
4 Upright Row
Stand straight and grasp the bar with your arms extended downward , using an overhand grip . Pull the bar directly upward , keeping it close to your body , until your elbows reach shoulder height . Let your wrists flex and point your elbows away from your sides as you raise the bar . Then lower the bar under control to the starting position .
5 Commandos ( or Unilateral Push-ups )
Start by placing your forearms on the mat and extending both of your legs behind you , resting on the balls of your feet . Release your right forearm and place your hand on the mat directly below your right shoulder , then push up onto your right hand . Release your left forearm and place your hand firmly on the mat directly below your left shoulder , and push up onto your left hand . Ensure that you keep your core activated to prevent your hips from swaying . Now release your right hand and lower your forearm to the mat , then release your left hand and lower your forearm to the mat , to return to the starting position . Now repeat the exercise , starting with your left arm . ( You can modify this exercise to make it easier by performing it with your weight on your knees rather than your toes .)
Images : Pexels
36 ISSUE 137 JANUARY 2021 / www . modernathlete . co . za