Bodyweight Shoulder exercises everything you need to know about training your shoulders the natural way.
The Lalanne push up
Learn the shoulder exercises that build massive muscle Lear how to build the strength of a gymnast Learn why your shoulder joints can easily be injured And Learn how to prevent it happening to you
Shoulder exercises why they are so importantAny one who has ever suffered a shoulder injury will know what I mean when I say there is not much you can do with your body that doesn’t involve using your shoulders. Yes there are certain pleasurable things you can do with ladies as long as she does all the work but apart from that, strong shoulders are vital not just in training but in everyday life. Everything from picking up the ten pound note that someone has dropped before you are caught, to giving the kids a cuddle involvers your shoulders, and as for doing any kind of shoulder exercises if they are injured forget it. Not only that, but you will not be able to train most of your other muscles either, in fact training your legs is probably all you will get away with because everything from press ups to pull ups involves you shoulders to some degree. So as you can see. building strong shoulders through proper exercises is one of the most important things you need to do in your training program. Bodyweight exercises are with out a doubt the secret to achieving this, in fact with the right bodyweight exercises you can! Build massive shoulders which make your whole upper body look so powerful that people will instantly know the power you possess. Build shoulders that are not big but incredibly toned showing all four of the muscles that make up the shoulder. Build shoulders that are incredibly strong enabling you to perform exercises that many people can only dream about like, the gymnastic Iron Cross or a one handed handstand. Build mobility in the joints with the correct shoulder exercises that enable you to perform many different sports better than you ever thought possible
The reason for this is because although the shoulder joint is very versatile it is also very fragile unless the proper precautions are taken. If you force the muscle to lift massive amounts of weight in positions were the shoulder joint is at its weakest, the result will sooner or later be a shoulder injury. The worst thing about this is not only does it affect your life and training drastically but it also takes a very long time to repair itself.
How to help prevent shoulder injuries.One of the best ways to help prevent injuries from happening is to increase the flexibility of your shoulder joints, not only does this reduce the risk of you doing any damage because your shoulder will be capable of a greater range of movement, but it also improves the circulation of blood to the muscle which is particularly important as you get older. So always remember to include flexibility in your shoulder training program and this will pay dividends for you in the end. Also remember, despite what many people think it is not the beginning of the training session that you spend much time stretching. What you need to do at the start of any of your exercise session is first warm your body up by 10 minutes of jogging on a treadmill or some other cardio exercise. Then include a few gentle stretching exercises of the shoulder joint, but the majority of your flexibility training should be done at the end of the session resulting in greater shoulder flexibility over a period of time.
The Hindu pushup (dand) is an excellent shoulder exercise that also works many other upper body muscles as well; it will also stretch your spine. This is a very popular bodyweight exercise at the moment and I can not fault it because it can build endurance when done two handed or incredible strength when done one handed but remember one handed is only for those who have been training for some time.
How to perform the Hindu pushup
1. To get into the starting position to perform a Hindu Pushup, begin in the position of a normal pushup with your feet spread wider than shoulder width. 2. Walk your hands backwards so that your butt is in the air, your arms and legs are straight, and you are looking back through your legs. From the side, your body should resemble an inverted “V” 3. Start bending your elbows so that your body comes forward. Your hips will move towards the floor. When your head is a couple of inches away from the floor, start to arch your spine so that you are looking towards the ceiling. Straighten your arms. 4. You should exhale as you are looking at the ceiling 5. Keep your arms straight and push your butt back to the starting position while inhaling. When performing the Hindu pushup try to mimic the action of a wave. The whole movement should be smooth from start to finish.
The handstand pushupThis exercise alone can build massive, strong and toned shoulders. Do not worry about balance or gymnastic ability here this is not necessary because you can do your handstand pushup against a wall. This eliminates any need to worry too much about balance and coordination. Before you begin, make no mistake about it, this is one of the hardest shoulder exercises you can do and as no one likes to hear the sound of a head smashing against floor – unless you have a very dark sense of humor - it is a wise idea to build up to this if you have any doubts about your ability to hold a handstand. To begin The first stage for those who are not confident of being able to hold a handstand is to use a bench or table about the same height as your waist and rest your feet on it whilst you practice the handstand, this takes a lot of the weight and you don’t need as much strength to perform it. The next step is to practice the same method but lift one leg of the bench for a number of seconds, alternate between legs, and when you can hold this position for 30 seconds you should be ready to attempt a proper handstand. As mentioned before we are not attempting any beautiful gymnastics here, this is purely about building big strong shoulders. So the best way to get into the handstand position is to have your back to the wall and place your hands on the floor about 3 feet away from it. Then you simply walk your legs up the wall at the same time as walking your hands further and further towards you. you should end up in the handstand position with your hips in line with your shoulders and your hands about one foot from the wall. Ok now you can hold a handstand you need to practice it until you can hold it for at least a minute before you attempt to do handstand pushups. How to build superhuman strength doing handstands Begin by practicing your handstand in the - contracted - position or in other words lower yourself down until your head is only an inch away from the floor and hold this for as long as you can, when you can last a minute you should be able to bang out at least 10 good handstand pushups. If you can do this you are doing well but don’t worry it can get tougher. The next stage is to start doing your handstands on to blocks or chairs. The difference this makes is dramatic because now you have to lower yourself about another foot to complete the rep. Take my word for it these are extremely hard shoulder exercises. The final stage for those of you who want to build extreme shoulder strength is the one handed handstand pushup. When you practice this exercise use the corner of a wall because this will help you keep your balance when you first practice the one handed handstand. Keep trying until you can hold the handstand for at least a minute, and when you can you should be ready to complete your first one handed handstand push up.
CongratulationsIf you have followed all the steps mentioned and done the shoulder exercises correctly you can now do a one handed handstand pushup. you have built up shoulder strength that few posses. Tips on shoulder exercises Always warm up before you start your shoulder exercises with 10 minutes if cardio. Always finish with some flexibility shoulder exercises. Remember the better your shoulder flexibility the less chance there is of injuring yourself. Bodyweight exercises are far safer shoulder exercises than trying to lift heavy weights. The shoulder joint is versatile but very fragile when placed in certain positions. If a shoulder exercise doesn’t feel right it probably isn’t so avoid it. For strength and muscle building nothing beats the handstand pushup
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