We’ve all been there. You’re feeling tired. Your legs are tired. Honestly, why would you want to go for a run when you haven’t left the house in a year? After all, you aren’t going to be getting any younger and the time is right to enjoy some time off.
One of the most important factors in
choosing an exercise routine is your motivation level. If you are motivated
enough to motivate yourself, you will exercise much more often than if you
aren’t motivated at all. The following workout routines have been specifically
designed to keep your motivation levels high while also giving you a great
workout on your own (or with your friends)!
Just because one workout isn’t good
for your body doesn’t mean it isn’t good for its bones or heart!
Perform these exercises daily
throughout the week for optimal results and health!
In this article we look at four
different types of exercises that can help rebuild joints and muscles during
recovery from injuries or surgery. These exercises include:
1- Shoulder Exercises
2- Knee Exercises
3- Hip Exercises
4- Ankle Exercises
These exercises will help restore
mobility and strength in joints that have experienced surgery or injury and
restore their health after years of neglect or abuse. We suggest performing
each exercise for 5 minute intervals daily for best results (this article is
not intended as medical advice). Although there is no set “right way,” we will
give this advice based on our experience with various exercises mentioned below:
1) Shoulder Strengthening Exercises
– Strengthening shoulder muscles can maintain shoulder joint health through
strengthening the muscles involved in shoulder flexion and extension while also
improving shoulder posture (elevation of the shoulders). For example, doing
curls helps to strengthen the external rotators of the shoulder while doing
triceps pushdowns strengthens the internal rotators of the shoulder (the
muscles used when pulling down onto an overhead bar). Also, using a weight
bench over a medicine ball helps develop strength in both of these rotator cuff
muscles. Using dumbbells at about 15-25% bodyweight is a good starting point
for developing strength in these two rotator cuff muscles. In addition,
strengthening finger flexors can help with balance problems associated with
aging due to loss of feeling in fingers as well as overall hand weakness
associated with arthritis/muscle weakness/
2. Tip No = 1
What is the point of being in shape
if you can’t move?
The best thing you can do for yourself after
switching to a new routine is to work with some of the biggest names in
fitness. With more than 20 years of experience, these coaches will be your
inspiration. We are all looking for ways
to get the most from our bodies. No matter what your sport, this list of
exercises will help you accomplish that goal .
The 4 Coaches share their favorite
post-rehab shoulder exercises:
1. V-ups
2. Cable
3. Incline push-down rows
4. Dumbbell overhead press press
5. Hammer Curls
Tip #2: Strength Training in the gym
is not enough depending on where you live and how much time you have to spend
there per week or month. You can still achieve a great level of strength
training while working out at home with these simple exercises.
Tip# 3: Go over all your back
problems and figure out what you need to do to keep your anterior chain strong
when performing exercises like squats, deadlifts and bench presses.
Tip #4: This video will show you how
to do these common compound lifts right at home without having any equipment
(or equipment at all).
Tip #5: These simple exercises will
help strengthen your triceps muscles , elbow flexors ,deltoids , chest muscles
, shoulders and glutes.
Tip #6: These 12 common shoulder
tasks will help strengthen your shoulder joint.
Tip #7: Always remember that it's
important to start off slow when starting any kind of strength training program
as this helps prevent injuries and also makes them easier to maintain over
time.
Tip # 8: A good way to train the top
of the body uses dumbbells or bars.
Tip #9: If you have a lot of free
time, try incorporating jumping jacks into your workout routine daily while
still working out heavy weights at the same time so that they don't add too
much stress on your joints should anything happen during a workout or after
(such as an injury).
Tip #10 : You've probably heard
about eccentric resistance training , which involves holding a weight against
resistance for brief periods of time (eccentric contraction). Eccentric
resistance training can be performed with just about any exercise that involves
opposing muscle groups so it's safe for beginners You can use this
technique while working out heavy weights but explosive
3. Tip No = 2
The shoulder is one of the most
important muscle groups in the human body. It’s how we hold our head up, it’s
where our arms attach to our bodies, and it’s where we stand on this Earth.
Without it, a lot of us wouldn’t be able to move at all.
After picking up your first weight
(or lifting a little under it), take a deep breath, and then slowly lower your
body into the barbell until your shoulders are fully rounded. Your elbows
should be in line with your shoulders so that they can support your weight.
Hinge at the hips and keep both feet flat on the floor as you lower yourself
into the barbell. Then you need to push up up with force as if you were trying
to jump off the face of a cliff (don’t go very high at first). When you get
back down, repeat this motion several times with each rep, focusing on strength
and not maximum reps per set.
A good rule of thumb is that if you want to make progress when lifting heavy weights for any amount of time (i.e., more than about 5 days), start by doing 10 or 15 reps per day before moving on to 10 or 15 sets per day for the next week or so and then moving on from there; this period will allow you to build strength without developing muscle mass (i.e., not getting bigger).
The shoulder is also important
because it controls how much force we can apply when pushing against an object
(i.e., pulling muscles). If we have weak shoulders, we can use too much force
when pushing against an object and injure ourselves; however, if we have strong
shoulders, we won’t get enough force behind our muscles when pushing against an
object so easily and thus injure ourselves more easily — especially if that
object is something like a dumbbell which has no weight attached to it! If you
spend any amount of time lifting weights under heavy loads with bad posture
that causes you pain in your shoulder joints — especially rotator cuff
connective tissue — then you should try some exercises that will help
strengthen those parts of your shoulder joint muscles so that they work better
for lifting heavy loads without getting hurt!
One such exercise is called
front-planted dumbbell raises where I told you to “stand tall and straight!”
What I really mean by standing tall is being tall enough from head-to-toe that
when standing upright over
4. Tip No = 3
In this article I’m going to share
with you my favorite post-rehab exercises to help avoid your shoulders barking
at you.
Before I dive into these exercises,
I want to make it very clear that I work with a number of different clients who
have come to me for shoulder issues. Some of them have had injuries to the
shoulder and done some intense therapy and corrective exercises for the
shoulder. And some of them simply use the shoulder as a spotter for other
muscles in their body, and sometimes have trouble moving their arm up and down
because of this.
So I’m not saying these post-rehab
workstation exercises will work for everyone, but if you’re suffering from
shoulder issues or are just trying to get back into a regular workout routine
after sitting out of one (I know this happens a lot) then these are definitely
worth checking out!
And while it may seem like they’re
quite easy and straight forward, they really aren’t at all. If you can commit
to anything more than 15 minutes here and there over the course of a few weeks
it will help tremendously!
5. Tip No = 4
The shoulder is one of the most
important muscles in your body. Whether you work out at the gym or in your own
bedroom, it's important to remember that even if you want to get into a workout
routine, you need to take some measures to protect your shoulders. It's not
just about lifting weights for extra muscle definition and strength. It's about
protecting your shoulder joints and preventing them from becoming injured.
If you're going to lift weights, I
highly recommend that you consider doing an excercise program that includes
both heavy weights and cardiovascular exercises . A few years back, I worked
with a coach who had a great work out program for his clients. But he also had
a personal workout plan for himself as well .
For this reason, I wanted to share
with you four exercises that are great for protecting your shoulders from being
injured no matter what you do:
1)
The standing upright row This exercise is done with your palms facing
away from each other. Your arms should be fully extended in front of your body
with the elbows slightly bent. Your body weight is on one leg so keep the other
leg straight. If necessary hold onto a bench or something stable so that your
body can stay upright without falling backward .
2)
The kneeling pushup Holding onto something stable such as a bar or wall,
sit on the floor with one knee bent and feet flat on the floor. Keeping your
back straight, push up so that you can straighten both legs by extending them
beyond their flexed position (i.e., keeping them straight). Once you've reached
this point, hold it for 30 seconds then lower yourself back down until both
legs are at their original position again. Repeat this exercise 5 times (for 10
minutes).
3)
The bent-over row This exercise can be done by holding onto something
stable such as a bar or stability ball (or even better — snatching up some
dumbbells), bend over while keeping one foot firmly planted on the ground
behind you and use only one hand to pull yourself up so that your torso is
between parallel lines of three inches apart (i.e., don't let either arm cross
over the other). Drive through your lower back as much as possible until you
feel like there's no support left standing up without bending over further
beyond where you started from (i.e., don't let either arm cross over the
other). Hold it for 30 seconds then lower yourself back down until both legs
are
6.
Conclusion
The shoulders get banged up. Like, a
lot. If you’ve been lifting for any amount of time, there comes a moment when
your shoulder barks at you. When this happens or you want to take some measures
to keep this from happening, these tips are for you.
4 coaches share their favorite post-rehab exercises:
1) Bicep curls
2) Dumbbell Front raises
3) Abdominal crunches
4) Cable Crunches
