5 Foolproof Ways to Build Muscle Upright Posture
The first thing you need to do is build upright posture. If you are not already doing it, then now would be the time to start.
You will notice that most of us have been taught from very young age that sitting all day long is good for our health and even recommended by doctors. However, if you think about it, sitting all day isn’t necessarily healthy either! Sitting for extended periods of time causes us to become sedentary and less active which leads to obesity, diabetes, high blood pressure, heart disease and other diseases.
There are many reasons why sitting all day isn’t necessarily good for us. One reason is because it causes our bodies to store fat instead of burning off excess energy.
Another reason is because it causes us to lose vital nutrients such as vitamins, minerals and essential fatty acids. A third reason is that sitting all day increases our risk of developing various chronic illnesses like cancer, cardiovascular disease, osteoporosis and others.
If you want to improve your health and prevent disease, then building up your muscles is one way to achieve this goal. When you sit in a chair for long periods of time, your body tends to become stiff and less flexible.
Muscles become weaker and less toned. One of the best ways to counter act the ill effects of sitting all day is by building up your muscles.
Research has shown that people who have good muscle tone have a decreased risk of developing various illnesses and diseases. One of the best things you can do for your body is to build up your muscles so that you can maintain a healthy weight, increase your strength and gain more flexibility.
The following are 5 foolproof ways to build muscles in your shoulders.
1. Upright Pulling Exercises:
One of the best ways to build up your muscles in your shoulders is by engaging in various pulling exercises. One of the best pulling exercises you can do is by doing one arm row.
This exercise works out your upper, middle and lower back muscles as well as your biceps and forearms. Grab a handle or a barbell with one hand. Keep a bend in your knees and keep a flat back. Pull the bar up towards your belly button. Hold for a second and slowly lower back down.
You can also do upright rows by using dumbbells. Raise the weights in a backward motion toward your body.
Keep your elbow close to your body and raise the weight with your upper arm, not with your lower arm. You can also use a resistance band to do upright rows. Tie the ends of a resistance band together to make a loop. Place your foot in the loop and grab each end of the band with each hand. Keeping a flat back, pull the band towards your belly button. Hold for a second and then slowly release the tension and lower the band back down.
2. Lateral Pulling Exercises:
Lateral pulling exercises help to build up your shoulders so that they appear wider. Some of the best exercises you can do to build up your shoulders are by doing various types of lateral pulling movements.
One of the best exercises you can do is by doing shrugs. Shrugs are great because they target a large number of muscles in your shoulder area such as the trapezius muscle.
To do shrugs, stand with your feet shoulder width apart and hold a barbell with both hands, palms facing forwards. Keep a flat back and slowly lift the bar up towards your collarbone.
Hold for a second and then slowly lower the weight back down. Another good exercise you can do is by doing side laterals. Stand with your feet shoulder width apart and keep a flat back. With your arms at your sides, bend your elbows and move your arms out to the side until they are at shoulder height, palms facing inwards. Hold for a second and then slowly lower the weights back down. To add an extra challenge to this exercise, repeat the process but lift your arms out to the sides until they are at shoulder height with your palms facing outwards.
3. Bicep Exercises:
Bicep exercises are essential in helping you achieve that “fallen angel” look which is so desirable nowadays. There are several types of bicep exercises you can do.
One of the best exercises you can do is by doing barbell curls. Barbell curls are a great exercise to build up the bulk of your bicep muscles. Stand with your feet shoulder width apart and hold a barbell with both hands, palms facing towards you. Slowly curl the bar up towards your chin. Hold for a second at the top of the motion and then slowly lower the weight back down.
To perform this exercise, you can either use a barbell or an EZ curl bar. Another good exercise you can do is by doing incline curls.
This exercise is almost the same as barbell curls except you sit on a bench that’s at a forty five degree angle and hold the bar at the top with your arms straight up over your head. A less strenuous exercise to build up the bulk of your bicep muscles is by doing dumbbell curls. Stand with your feet shoulder width apart and hold a pair of dumbbells with your palms facing towards you. While keeping your wrists straight, curl the weights up towards your shoulders. Hold for a second and then slowly lower the dumbbells back down.
4. Tricep Exercises:
Tricep exercises are essential in helping you achieve that “fallen angel” look which is so desirable nowadays. There are several types of tricep exercises you can do.
One of the best exercises you can do is by doing close-grip bench-press. For this exercise you will need a barbell and a bench. However, before you start, be sure to adjust the height of the bench so that when you lie down on it your upper arms are parallel to the ground, because that’s how high you want to raise the barbell.
To perform this exercise, lie down on the bench, grab the barbell with your hands a little wider than shoulder width and lift it off of the rack. Slowly lower the bar towards your chest and then push it back up.
Keep in mind that you should be going at a slow to moderate pace. Another good exercise to build up the bulk of your tricep muscles is by doing close-grip push-ups. You can either perform these on the ground or on a gym bench. To perform this exercise, get into push-up position with your hands a little narrower than shoulder width. Slowly lower yourself down and then push yourself back up.
5. Ab Exercises:
Last but certainly not least are ab exercises. Ab exercises are essential in giving you that “six-pack” look which is so desirable nowadays.
There are several types of ab exercises you can do. One of the best exercises you can do is by doing sit-ups. To perform this exercise, lie down on the floor with your hands crossed under your head and slowly lift your shoulders off of the floor and then go back down. If that’s too easy, try doing this exercise with your legs raised in the air.
Another good exercise to build up the bulk of your abs is by doing leg raises. For this exercise, all you need to do is lay down.
No equipment, no gym membership, you can do this exercise just about anywhere as long as you have room to lay down. Lie down on the floor and slowly lift your legs up off of the floor and then go back down.
As you can see, all of these exercises are very simple and can be done at your local gym or even at home!
So what are you waiting for?
Get in shape with the help of some dumbbells and a bench!
3. Buddy System
Now that you’ve chosen and researched your weightlifting programs, here are a few helpful tips on how to get the most out of your training:
Make a Training Schedule: Before you start, write your program out on a weekly basis and attempt to follow it as closely as you can. Also, try to space out your routines so that you’re doing a different one every other day.
For example, if you’re performing “Plyometrics” today, you won’t want to do it again until at least four days have passed since it taxes the body heavily and can lead to overtraining if done too frequently.
Also, be sure to give yourself a day of rest after each session. Your muscles need time to recover so that you can get the best results from your training!
Get a Training Buddy: Of course, the best way to get the most out of your training is to have a buddy with you at all times. Not only will it help keep you on track and motivated, but it’ll also keep you safe.
If you work out by yourself, you run the risk of hurting yourself if you should lose your balance or pass out. However, if you’re with a partner, he can stop you from falling and hurting yourself.
Sources & references used in this article:
Why Your Approach to Fixing Your Low Back Is Making It Worse by C Dionne – breakingmuscle.com
Why in the World Would You Sit While Exercising? by C Dionne – breakingmuscle.com
Neurovascular entrapment in the regions of the shoulder and posterior triangle of the neck by NE Pratt – Physical therapy, 1986 – pdfs.semanticscholar.org
Recurrent dislocation of the shoulder by AL Eyre-Brook – The Journal of Bone and Joint Surgery …, 1948 – online.boneandjoint.org.uk