To the wheel

Don’t shrug off giv­ing this area the at­ten­tion it deserves, says Siob­han Byrne

Irish Independent - Health & Living - - FITNESS -

WHEN it comes to work­ing out, it is im­por­tant to equally train every body part. Not do­ing so can cause im­bal­ances in the physique which, is not only ob­vi­ous in terms of ap­pear­ance, can im­pact on how the body moves and feels.

When the body is worked cor­rectly and in a bal­anced fash­ion, every­thing works in sync and to­gether.

One area where I see a lot of im­bal­ances is the shoul­ders. I spoke about the im­por­tance of com­pound ex­er­cises last week but proper iso­la­tion work in shoul­ders works re­ally well.

There are many ways to warm up the shoul­ders and it’s im­por­tant to do so. You can do this with bands or with weights — be­gin­ning with slowly and gen­tly and build­ing up as you go can be equally ef­fec­tive for warm-ups and, as al­ways, in­creas­ing the weight as you go, ac­cord­ing to your abil­ity. Take your time with this as there is noth­ing to be gained by lift­ing too much weight be­fore the abil­ity is there.

There are many dif­fer­ent move­ments you should in­cor­po­rate into your shoul­der train­ing. Shoul­ders are made up of an­te­rior head, (front por­tion of the shoul­der), mid­dle head, (mid­dle side of the shoul­der), and pos­te­rior head (back of the shoul­der).

We should al­ways in­clude a press move­ment for the an­te­rior head, a side lat­eral for the mid­dle head, and a rear delt ex­er­cise for the pos­te­rior head.

You can use a va­ri­ety of ma­chines, free weights in­clud­ing ket­tle­bells, and re­sis­tance bands, but do make sure you are hit­ting the three parts of the shoul­der. Where you see in­jury oc­cur is when there is an im­bal­ance in train­ing, for ex­am­ple, with too much press ac­tion for the front of shoul­der and then weak­nesses oc­cur in the mid­dle and pos­te­rior.

Be­low are some ex­am­ples of ex­er­cises you can in­clude into your shoul­der work­out.

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