neck pain relief exercise

So the first thing we’re gonna do is we’re gonna start off with some gentle stretches, not even using your hands but just with your neck.

So the first thing I’m gonna have you do to start off is just bring your chin down to your chest. And then hold it just for about 5-10 seconds and then look back up towards the ceiling. Same thing for just about 5-10 seconds. Now you want to make sure you’re staying in a plane front to back, that you’re not turning your head. This is really in a straight plane. Bringing that chin down to your chest and then bringing it back. Good. 

Now then the next one that you want to do is you want to take your ear to the side. Now, this is another key, you just wanna gently bring it to the side. You don’t want to bring your shoulder up, you’re not actually touching your shoulder to your ear, your shoulder is staying in one spot. You’re just bringing it over, the same thing now, it’s in a plane this way. So you wanna keep it in that plane you’re gonna stretch about 5-10 seconds, and then your gonna come back the other way. Stretch 5-10 seconds.Good. So you’re gonna do that about 3-5 times in each direction, good.

And once that gets a little bit loosened up, now what you’re gonna do is you’re gonna rotate a little bit. So you’re just now gonna turn, almost like you’re looking over your shoulder. Same thing about 5-10 seconds and then turn back the other way. Very good and then stretching it out. So those are just starting off with some simple stretches without doing anything except moving your head and getting those stretches in there. Front to back, side to side, turn to turn, Molly’s embarrassing me, but that’s ok. 

So the next thing that we’re gonna do is we’re going to add some overpressure. Basically what overpressure is is you just use your hand to give you a little more pressure added to the stretch. So these stretches are actually going to be our traditional 30-second stretches, 3 times on each side. Now the key is for this one is you’re gonna hold your hand underneath your leg. Now the key for this is it’s gonna keep your shoulder flat and it’s gonna pull down a little bit.

so you’re already getting a little bit of a stretch. What you’re gonna do now is you’re just gonna bring your hand on the top of your head, not on the top of your head right here, but on the top towards the opposite way, and you’re just gonna pull over to the side. Straight over. You want it to go in that plane, you’re trying to take that ear to the opposite shoulder. And you’re just gonna take some deep breaths, breathe in and out, might fall asleep. And those 30seconds, 3 times each on both sides. Make sure you’re doing both sides so you keep everything even.

All right, so then last one that I’m gonna show you is our levator scapulae stretch, and that’s the muscle that pulls your shoulder blades up, that scapulae up. The key for that one is lots of times people get hunched over a lot, they’re typing on the computer, and those muscles get really tight. And when those muscles get tight, people tend to get tension headaches. So a really good way to stretch that out is your gonna take the arm the same side that it’s hurting, and your gonna put it up on your shoulder if you can. And then what you’re gonna do is you’re gonna take your other hand and put it kind of on the back of your head. And you’re gonna pull it towards your opposite knee.

So you’re not pulling it straight down, you’re not pulling it to towards the side, but towards your opposite knee. Almost like a 45-degree angle. So your gonna hold it up as high as you can, and you’re gonna pull your head down. A nice stretch, remember those stretches don’t want to be painful, you don’t want to feel any pain in your neck (neck pain), but you wanna feel a nice stretch in there. 30 seconds, 3 times each. Make sure you do both sides, you want to get everything stretched out. And that’s just the simple stretches for your neck pain. Just to get everything loosened up.

wanna know more about neck pain click on this link

https://www.healthline.com/health/neck-pain

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So we’re doing two exercises back to back and we have a ten seconds break. Let’s get started The first exercise is leg raise clap Lower down your legs slowly and lift them back up then crunch up and clap your hands Make sure your back is flat on the ground when you lower your legs down as you don’t wanna injure your back No rest time here guys, we are going straight into a reverse crunch. Lift hips off the ground using your core muscles Make sure you’re engaging your core here We have a 10 seconds break and the next exercise is a spider-man plank. Bring one leg to the side touching the elbow Now get ready to jump into a cross body climber. Bring your knees in as close to the opposite elbow as possible and tighten up your core guys.  

Next up we have Russian twist. Do it slowly and controlled and my abs were burning so badly at this point We’re going to jump into in & out straight away I’m really killing you guys here but breathe in as you extend your legs and breathe out as you bring your legs in and squeeze your abs Rest up and we have plank with hip dips. This exercise is really great for the obliques And now we’re moving into plank Jack’s straightaway Make sure you keep your core engaged and let’s smash this you can do this Time for another quick rest and we have the hundreds bring your legs off the ground You can have your knees bent or straight then stop pumping your legs up and down.

This is super hard So if you need to take a little break it is totally okay Get ready for crunches next squeeze those ABS guys, we’re more than halfway through you can do this Rest up and rest up and we have up and down the plank. Make sure your toys tight and engage in your butt is not poking up or drooping down Now get ready into a plank position again make sure your core is tight and your glutes are engaged and tucked in Well, we have a little break and heel touches is next Touch your heel with your hands and this is really great for the obliques, too Straight away we have bicycle crunch.

I know I’m really pushing you guys here, but we are almost done with the workout guys. Keep going Rest up and we have reverse crunch with leg extension next again, make sure you’re using core muscles to lift your hips up Now get ready for straight leg crunch do a couple of crunch pulses and you can do bent-knee crunch if you prefer that instead And the last exercise we have today is an up-and-down plank, let’s finish this guy’s you can do this That’s the workout I hope you have enjoyed this please subscribe.

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Equipment needed : Barbell

Target: deadlift (Erector spinae (deep), Gluteus maximus, Quadriceps, hamstrings, adductor Magnus, and soleus), etc

weighted chin-up ( levator scapulae, triceps brachii (Long head) Lower pectoralis major, Teres major, Latissimus dorsi, etc

barbell dead row ( trapezius , scapular part of the deltoid , Latissimus dorsi , teres major etc

Level : Beginner & Advance

Today I’m bringing you the perfect back workout, continuing the perfect series here. We have to face the facts right away. The back is not a single muscle group. We know the back is made up of many, many muscles. Which is a lot more difficult to piece together a workout that is going to hit all these areas. Remember, it’s not just the last we’re worried about. It’s all the other things we often can’t even see unless we know we have to train them and focus on them. With that in mind, we’re going to piece together a game plan. A plan of attack. To do that we want to make sure we hit the different areas. 

Number one: We know we’re going to need to hit them. We can do that with specific exercises that do that well. We also know that the traps take up a major portion of our back. Both the upper traps and lower traps. One of the most important parts, I think, for posture and for the proper function of your shoulder, we’re going to have to hit those as well. So, low back, again, no less crucial, guys.

It’s very, very important to how we feel, to how we function, and to making the entire kinetic chain work well, we need to make sure we’re addressing that as well. We have other muscles, too. Like the rotator cuff. Yes, those muscles all reside on the back of our shoulders in our upper back. This means, if you’re going to develop your back entirely you need to focus on those, too. Even something like the teres major. We want to make sure that muscle – because we can hit that preferentially a little bit more by altering the way we perform a popular exercise. That’s something that we’re going to want to address, too. But of course, we’ve got to make sure we do this within a reasonable amount of time. To do that we always start with a big, compound movement that’s going to accomplish and hit a lot of these areas at once. With that being said, let’s get started. Let’s kick off the perfect back workout. 

So, the perfect back workout. Herewith a compound lift, like I said. The deadlift. A great foundational exercise that’s chosen because it hits a lot of those areas that we mentioned in the opening. We’re going to hit the traps, we’re really going to work the spinal erectors, it’s going to help us train the lats, it’s going to help us train the scapular strength. Something we’re going to get into specifically there in a second. More importantly, what we can do is realize there are some compressive effects on the spine when doing the deadlift. We can pair this up with another great compound movement, the weighted chin-up, and allow us to get a decompressive effect when paired up together. The way we break it down is two sets of the deadlift paired up with the weighted chin. Two sets of a deadlift paired up with a bodyweight, wide grip pullup for a different purpose. Let’s get to the deadlift first. 

What we want to do is, as we work our way up – because we’re working with heavier weights here today. 8, 6, 4, and 4 for our four deadlift sets. What we want to do is make sure that we’re adequately warming up. So, we’re going to have to perform a few submaximal, light warmup sets along the way. Do this one thing for me as you do. Incorporate a straight arm pushdown when you do. Why? I love the straight arm pushdown. I think it’s one of the most underutilized back exercises. It’s one of the ones most helpful to ingraining one of the most critical elements of the deadlift and that’s the ability to perform straight arm scapular strength work, to provide and reinforce the stability of your shoulder blades, to keep that upper body tight when you do the lift. Do one set here. Not to failure. Each time you do a warmup set.

Now when you’re ready to go and your first set is 8 reps on the deadlift, you want to make sure you pair it up, as I said in the beginning, with a weighted chin-up. We’re going to do that compressive and decompressive effect. As we do that, we do 2-minute reps after the first set. We go over and perform the weighted chin-up here. I’m trying to go on the heavier side. So, for me, I’m looking for about 4 reps. Then we go back to the deadlift once again, increasing the weight a little bit to 6 reps. Here, we go back to the weighted chin. What I’ve done is tried to cut the weight in half so now I can get about 8 to 10 reps. For me, again, I’ll strip one plate and keep going. Now we come back, we go back to the deadlift again for our two heaviest sets. A 4 rep and a 4 rep. 

wide grip pull ups

The rest time, however, is going to continue to decrease. Here, I’m going straight bodyweight up to the bar with the wide grip pull ups. Why are we doing this? Because the wide grip will allow us to hit the teres major a little more than it will last. We’ve already hit the lats really well with the underhand chin-up because it points to the lats on greater stretch based on their attachment. Out in front of the body gives us a better stretch at the top, than it would with our arms out to the side.

We shift the focus now to the teres major for these last two sets. Again, the rest time is decreased because we’re going to straight bodyweight here on those wide grip pull-ups. From here we go and make sure we train something explosively. One of the rules of training athletes is, what you slow down, you should speed up. So, if we can do something explosively for the back, we want to take all opportunities to do that. For me,

barbell dead row

 
my favorite exercise for this is the barbell dead row. It builds off the same movement pattern used for the deadlift, allowing you to train explosively, priming the performance on this move because it shares similar biomechanics, and we stop there at the knees, continuing to drive up, and perform the rest of the row. It’s an explosive movement. Again, we don’t go to failure here. We’re looking for ‘how quickly can we explode this off the ground?’ You’re not going light, and you’re not going super, super heavy. Choose about a 10 to 12 rep max, and perform8 to 10 reps. The next exercise is an opportunity to create something I believe is incredibly important, and sometimes overlooked. That is the value of focused tension. I just laid this out in an article on biceps and how you want to compliment your heavier compound training with focused tension and overload on the muscle you’re trying to develop.

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all right we are here we’re down at the Muscle & Strength headquarters and a lot of questions are being thrown out there of course through my emails and of course Facebook and Instagram and when I’m on the road traveling and this past weekend a lot of people ask you know what’s the best pre and post-training meal basically uh you know my diet everyone knows I’m a big eater obviously in many years I eat a lot of food I now am downsizing quite a bit eating half the food. 

I used to eat and now allowing myself to really just you know focus on clean eating a lot less carbohydrates a lot less protein so whereas I used to try to take in you know 75 grams of protein per meal I take anywhere between 40 and 50 grams my carbohydrates used to be up to 3 grams per  pound of bodyweight where I’d eat almost a thousand grams of carbohydrates a day now I just really kind of take my carbohydrates 

meal

first thing in the morning first meal pre-workout and post-workout so I’m going to talk a little bit about mainly about post and pre-workouts you really should eat a solid meal one hour before training and what I like to do is my favorite like. a pre-workout meal would be an hour before I’ll have probably 

eight ounces of chicken breast plain grilled and probably a cup and a half of white rice people always ask that distinguished them you know what what do i what do I need brown rice or white rice I’ve always stuck with white rice I know brown rice contains a little more fiber but I think you know accordingly to what my body needed that the white rice seemed to work the best for me and that’s basically my pre-workout meal I always take that in one hour before I train and I go to the gym on the way to the gym

I’ll either take you to know my pre-workout like I mentioned the amino pump, of course, bring my thing a protein with me do my training session take my whatever supplements I take you like I mention amino pump or branched-chain amino a lot of training finish off the workout with a protein shake which contains about 40 to 50 grams of protein usually around two scoops of total protein and then I’ll follow up probably 15 minutes after the protein after with a carbohydrate source such as Gatorade or some sort of simple sugars really to restore glycogen in the muscle and then 
within one hour after training.

I make sure I get one solid meal and it would probably be a repeat of what I ate prior which will be chicken and rice I might have some fish sweet potatoor baked potato anything that really will help obviously restore the protein in the body but most importantly your carbohydrates your body will need carbohydrates to restore glycogen that you burn during the workout obviously very important for you guys trying to put on muscle or the women that’s even just trying to maintain more of a tighter look you have to always eat carbohydrates after the training let your body restore glycogen and of course reset itself and then more necessarily the meals after that they can consist of protein and more vegetables green vegetables preferably obviously,

some carbohydrates depending on what balance you’re trying to find with your body but those pre and post-workout meals are so so crucial along with the supplementation pay close attention to it you know makes you add that detail in there you put so much time in the gym in the training and the workouts which you know could be anywhere from one hour to two hours in the gym you need the fuel around the workouts really focus on the diet and you will succeed and you will continue to improve and that’s the only way you’re going to do it all that combination together and just keep trying

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sometimes it takes really digging deep into your soul to understand your why to like why am I going to go in there and have the hardest workout I’m tired I don’t want to go I’m hungry there are a million places I’d rather be then going to gym right now to do this leg workout or whatever it is – what do I have to do who do have to become who am I right why am I Here what I start I’m really ready time and I’ve journal in my glove box that sit there and write it down why do I start why am I here who am I impacting how am I help in the world why am I doing this and all those things are just things that I journal on I’d say you know we just be like this expression of my soul.

why don’t I want to do it like well the reason why I don’t want to do it sometimes I look at those and those are the fires the fuel the fire there’s the kindling right but I want to be great like anything I do I want I want to be not just okay very few people live with integrity so if you say heyI’m gonna wake up tomorrow at 4 a.m. or I’m gonna wake up tomorrow work out even though I hate it you know use your thing do you do it and nobody gives a sh*t if you do you know you always know

so I’m learning every day that if you give your word on something and that could be in passing something as simple as that I’ll Be there at 11 o’clock you do it like at the end of the day nobody knows if you did meditation this morning nobody knows if you did you yoga nobody knows if you did your workout but you know right you know the man and nobody else knows if you ate that Snickers bar you know so I think that to me is integrity and that’s so valuable because it doesn’t matter what you do to the outside world the only one person in the world that matters knows so in order to experience bliss you must experience pain.

I believe right although if everything is always just lukewarm you never really know which direction to go and I think most people don’t ever push themselves toward something because they’re always in this world of comfort we’ve created a world of tremendous comfort you know including the houses are and everything’s just easy

so if you don’t intentionally seek out things that are challenging to you you’ll never know like oh I like that or don’t like that right so there has to be this polarizing experience in life if I avoid the hard things now I will pay the piper later because I will experience pain from lack of doing things right so you know if you push hard now you just get the experience the pain now but if you don’t do anything now what’s the pain in the future well I don’t have money I don’t have food or I don’t have fitness alright.

I’m gonna die like experience the pain of discipline or experience the pain of regret right that’s the ultimate reality like if you experience it now or you experience letter but you’re gonna experience it and choose it, man, like I Love the idea of being able to choose my pain to choose my discipline like oh I like that like it’s doing more of that and therefore I get better at that thing versus like oh sh*t my pain is gonna be chosen for me now I talk to my kids all-time with that it’s like I choose you to want if you want someone to choose it for you

I want to choose it great well choose it otherwise you sit on your ass I’m gonna choose it for you right like don’t do it whatever you want to do as long as you do it well that’s just the reality.

I think that’s a pretty simple way for people to get it man take your discipline otherwise the worlds gonna pick it for you you know that that’s how we approach everything with anybody is intentionally seek the things that are going on rather than avoidance and I think as many people in our culture don’t get the opportunity to have parents who push them that way so guess what good because you have to do it your self

I didn’t have parents, genetics money or the time because now you get to do it it’s a get to attitude to see the people who truly thrive in life are the people who are willing to do the things no one else is willing to do and that’s including the ability to sit and meditate for an hour and that’s including the ability to go to the deepest depths of the hardest sets.

in the gym and those are the people that succeed man and most people aren’t able or willing to do that because of the story they tell them self as to why they can’t this hurts or that hurts or i don’t have the genetics or I don’t have the time or the ability it’s all these stories you tell yourself around what you can’t and if there’s a story behind what you can’t you must most like I said if you can’t therefore you must

so it’s so important to challenge your own bull sh*t rules right and this is where the integrity comes back if you really want to succeed in anything if there’s a fire in your heart pulling you to do something it’s going to take way more than you think and you talked about this with your success with a quest like it takes, it’s gonna take so much to succeed

so much more than you think it took so much more than anyone sees for me to be a great bodybuilder like there were days where my soul was crushed and you know maybe I had a hard moment and I was like let’s go I found that way to recover go deep in my soul and now I’ve been able to quantify that right it’s like those hard moments are your soul calling for this parasympathetic activity those moments where you’re just like oh my god I can’t do any more good the story you tell yourself, man, like.

I was obese, my family is alcoholics, are all overweight I have a speech impediment and learning disability like talk about like the polar opposite of what you would expect me to grow up to do right but I realized though I didn’t have a learning disability I didn’t have a speech impediment I was just a really really fearful kid so my dad had an explosive temper I’d come home and things were just upside down and I’d sit there and I’d shake and I’d like anytime I talk to authority all the way up into university I would stutter because I know I didn’t have a stutter when I talked to my friends when I talked to someone I was afraid of I get scared I was like this is my dad and I finally realized that it’s like okay so I don’t have a problem.

it’s just the story I was telling my self-right and once you release those fears once you release that story you’retelling yourself you’re empowered to go I just don’t have the skills yet I can’t yet if we just add that little word at the end of your sentence all of a sudden you’re empowered to go I could do anything man I can literally do anything and if you take that attitude into a job interview if you take that into a business I can do anything everyone’s gonna hire you those are the people

I want to hire a man if you’re somebody says I can do anything I want to hire you, eh h I’m not really sure…not for me right and then all of a sudden doors start to open up and you know as a business owner or there are so few people who take on that attitude like if I give you a problem you come to a job interview we sure do this I don’t know how to do it, man, we’ll figure out I’m gonna do it big smiley face and be better than everybody else that’s the attitude right rather than focusing on the end goal focus on today and how can you be the best person you can in this workout in this interview in your relationship and be present how can you be with your family and your kids.

I think how can you be present in your business because that’s how you build the best body that’s how you build the best business in the world is not being absent and on the phone and with your mind somewhere else when I’m in this moment like the only thing I’m thinking about when I’m sitting here with you is this conversation with you and delivering the best result I can right now so if you’re failing at anything in your life it’s because you’re not able to focus right you’re having a hard time being present and focused one of my things that I say often is you know if you can’t you must

so I started taking on this belief that man I really need to do yoga because I’m not good at it and I got better better better a real thing that I accomplished or that I saw was the necessity of being present otherwise you can’t hold those poses especially when you’re that big you know so It really forced me to be present with my breath, present with my thoughts, present with my positioning otherwise I’m falling over and that can I use it as kind of this daily test to come back and see like you know if you’re not able to do these things or where’s your mind right to be to go to the hold those poses for long periods of time.

really requires presence and that’s allowed me to shift in my business in my life in my relationships in my body you know like allow me to get so much more focused so much more output in less time so now I don’t have to train twice a day as I did for 20 years I could train three and four times a week get way better results you know it’s notes focus it’s not as much volume it’s not as words food so it’s a different objective but I could still get great results in great workouts in much less time if you’re gonna succeed at something it’s gonna take a long time it’s probably gonna be a lot of long hours a lot of long days that are probably going to look very very similar that’s.

the treadmill right and it’s this idea of I just want to give me all whatever it happens to be that day and it’s very challenging to be present in the current society because there are so many things pulling our attention and I think it all has to start with that it has all has to start with being present and finding you why and then that hopefully if that why is strong enough for you it will pull you and it does for me

I’m so blessed to be alive and I feel so grateful to have this opportunity that I have like I feel like I’ve been reborn after bodybuilding not because I had I regret bodybuilding in any way but I feel like for so many years I was myopically focused on this one thing and now I have this opportunity to go and do the next 50 years 100 years whatever it is day one day and live it to its fullest and pursue whatever it is I want to do that day but do it to the best of my ability, I’m Not a perfect man like I keep bringing that up.

but there are days when I’m like a man or just you make some rationalization as the way you don’t do it the integrity that comes back in the deepest depths of your darkest hour is your greatest opportunity to become your greatest self right some iteration of that right yeah so when things get hard when all of the clouds are rolling in the Thunder starts to roll this is where I grow this is where I thrive because if there’s something that’s hard in your life now it’s because you need to grow right so we intentionally try to bring those things into your life you’re like oooh this is gonna be hard I hold on tight man let’s go because I know at the other end either I’m gonna die or I’m gonna be stronger

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Target : shoulder muscles ( lateral deltoid, Triceps brachii, Anterior deltoid, trapezius (middle and lower ), Serratus Anterior and Clavicular head

Level : Beginner & advanced technique

Barbell shoulder press is one of the famous exercise exercises of the shoulder as it gives a pump to the muscles while activating the shoulder, which causes a bodybuilder to become motivated and also increases the ability to exercise. Which is why most bodybuilders like to do this exercise and do this workout first while doing shoulder workout. Let’s know which muscles are active while doing workouts and what are the names of those muscle’s.

Our anterior deltoid muscle activates when we lift both barbells and when we bring the barbells down, our lateral deltoid, Triceps brachii, trapezius (middle and lower), Serratus anterior and Clavicular head muscles are activated.

We can do this workout in two changes.  First we can do this workout standing up and second we can do  in the sitting position.  Bodybuilders usually like to do this workout in sitting position because they are supported by the bench when they sit on an adjustable bench and bench protected bodybuilder back from injury and in the other position we can do this workout while standing.

When we do this workout in standing position, we have to be careful because if we are going to do this exercise along with light weight then we can use this light weight with exercise when we will gain weight  This can be harmful to our back and life, so we will advise you if you are doing this Barbell shoulder press exercise then always like to do with sit position.

WORKOUT TECHNIQUE

First of all we have to take an adjustable bench And sit on the bench. you can do this exercise even by standing.

In Next step Now you have to take the barbell and set weight according to you Now you have to lift the barbell. your elbow and your shoulder should be in a parallel line and your Barbell will go to  upwards slowly. and your elbow and your shoulder be will make a triangle like you see in the image above

Step third :-Now your third step is that you have to move the arm up, that is, you have to move the Barbell up, this much do you have to lift the Barbell so that the shoulder and elbow are in a straight line, then bring it down with elbow and  Bring your hands up and down and  complete your whole set.

In this workout you have to take care of your breathing and when you take the Barbell down , you will inhale and when you take the Barbell up, you will exhale the breath.

Suggestion

When you bring the barbell down, you have to hold the barbell at least for 3 seconds. after a 3 second hold you have to bring the barbell up. We are focused on slow procedures  because if we follow this method then our muscles grow fastly

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Level : Beginner & advanced technique

Incline bench press in Chest workout As we know that our chest is made up from three muscles consisting of Clavicular head, Sternal head, Sternoclavicular head, And in this exercise we will cover the Clavicular head. We will recommend you to do this first exercise in  chest workout Because when we do this exercise the upper muscle of our chest gets activated. If we talk about the benefit of incline bench press, then this exercise is very important for the upper muscles of our chest Because it makes our chest very broad.This muscle is called the clavicular head. As we know if we do incline bench press we activate the clavicular head. from this It’s good to start; we feel good stretching in the chest and shoulder during incline bench press. 

we know that we do work hard to active our upper chest(clavicular head) and we can do many exercises for active our upper muscle (clavicular head) like upper dumbbell fly, upper cable fly,

WORKOUT TECHNIQUE

lie on your back on the bench and put the weight on the barbell according to you.

Set the bench to a 45 degree angle.

When you are going to hold the barbell make sure your hand should be equal and strong and use each hand safely.

make a 90 degree angle between your arms.

inhale and lower the bar slowly. until it touches your chest.

Slowly bring it down until the barbell touches it on the upper chest.

Then after that, slowly turn the bar upwards until your hands are fully formed and exhale after being done, then do the same process 12 times, complete a complete set.

make 50 to 60 degrees diagonally-Ish by your hand and do this slowly.

 Set 3 to 4 Rep’s 6-8,8-10,10-12

Note

The thing to keep in mind is that whenever you do this workout, you take care of breathing when you have to breathe and when you want to breathe.

Second :- your grip should be very strong. So that you do not dis-balance your barbell

Thirdly :-when barbell will go down then you can do 2 type of hold first you will make 90 degree angle to elbow and shoulder should be state you have to do a little slow workout which will gives you  more control and contraction between your muscles and this is a good  start toward development.

The thing to keep in mind is that whenever you do this workout, you should take care of breath when you have to breathe.  Second, your grip should be very strong So that the barbell does not disbalance. Thirdly,when the barbell will go down then you can do 2 types of hold.

First with the help of the elbow and shoulder you can make a 90 degree angle in this you can take the barbell down slowly Until your hands form a 90 degree angle.

Second :- slowly down the barbell until it touches your chest. This technique will give more contraction between muscles. you can use this method in all body part training.

Suggestion  

When you bring the barbell down, you have to hold the barbell at least for 3 seconds. after a 3 second hold you have to bring the barbell up. We are focused on slow procedures  because if we follow this method then our muscles grow fastly.

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Equipment needed : Dumbbell & Barbell & Adjustable bench or flat bench ( bench angel should be 45 degree )

Target : shoulder muscles ( lateral deltoid, Triceps brachii, Anterior deltoid, trapezius (middle and lower ), Serratus Anterior 

Level : Beginner

Shoulder press is one of the famous exercise of the shoulder as it gives a pump to the muscles while activating the shoulder, which causes a bodybuilder to become motivated and also increases the ability to exercise. Which is why most bodybuilders like to do this exercise and do this workout first while doing shoulder workout. Let’s know which muscles are active while doing workouts and what are the names of those muscle’s.

Our anterior deltoid muscle activates when we lift both dumbbells and when we bring the dumbbells down, our lateral deltoid, Triceps brachii, trapezius (middle and lower), Serratus anterior muscles are activated.

We can do this workout in two changes.  First we can do this workout standing up and second is in the sitting position.  Bodybuilders usually like to sit because they are supported by the bench when they sit on an adjustable bench and are protected from back injury and in the other position we can do this workout while standing.  When we do this workout in standing position, we have to be careful because if we are going to do this exercise along with light weight then we can use this light weight with exercise when we will gain weight  This will be harmful to our back and life, so we will advise you if you are doing this shoulder press exercise then always like to do with sit position.

WORKOUT TECHNIQUE

First of all we have to take an adjustable bench And sit on the bench. you can do this exercise even by  standing.

In Next step Now you have to take dumbbells of your according weight Now you have to lift the dumbbell so that your elbow and your shoulder are in a parallel line and your dumbbell will be upwards i.e your hand.  And your elbow and your shoulder will make a triangle like you see in the image above.

Now your third step is that you have to move the arm up, that is, you have to move the dumbbell up, this much do you have to lift the dumbbell so that the shoulder and elbow are in a straight line, then bring it down with elbow and  Bring your hands up and down and  complete your whole set

In this workout you have to take care of your breathing and when you take the dumbbell down , you will inhale and when you take the dumbbell up, you will exhale the breath.

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As in today’s time, we work most of the time sitting in a chair in the office, while working in the office, our body starts getting stressed and the same tension becomes the cause of pain, then this workout is very important for you. 

 If we talk about muscles, we will find that there are three muscles in the shoulder front (anterior deltoid muscle) middle (lateral deltoid muscle)

 In back (posterior muscle) stretching, it is very important for all three muscles to be active so that we can do a good workout.  If our muscles can be activated properly and we do not have any injury, then let us know which stitching should be done before doing shoulder exercise, which should also make our muscles active and we do not even have injury.

UPPER TRAPEZIUS STRETCH

We can also do this stretching by standing and sitting And put one hand on your lower back after this put the other hand on your head.

pull the head in your opposite direction And pull the hand that is holding the head.

You do this process for at least 30 seconds and after that you do it on another site as well.

ELBOW-OUT ROTATOR STRETCH

We can also do this stretching by standing and sitting. Place your inverted (left) hand between the upper or lower part of your back.

Hold your left hand with your right hand in the middle of the elbow and palm. pull it until you feel a good stretch.

The entire stretch of the inverted hand will be in front of you with the right hand side.

You do this process for at least 30 seconds and after that you do it on another site as well.

CHILD’S POSE

First of all you have to sit on your knees And After that you have to raise both arms upright.

You have to move your hands forward and touch the mat or the ground with your hands so that your chest touches your knees, in this state, move your hands as much as you can.

You do this process for at least 30 seconds.

CROSS-BODY SHOULDER STRETCH

We can also do this stretching by standing and sitting.

Keep your right hand very straight and while touching the shoulder of your right hand with the inverted hand, you have to move the right hand towards the inverted hand.

Keep in mind that your right hand should remain absolutely straight throughout the process.

You do this process for at least 30 seconds and after that you do it on another site as well.

BENT-ARM SHOULDER STRETCH

We can also do this stretching by standing and sitting.

First of all, we will make a 90 degree angle with both hands, this angle will be exactly in front of the face, now we will make an X with both hands in such a way that we will press the right hand elbow with the wrist of the left hand first.

You do this process for at least 30 seconds and after that you do it on another site as well.

REVERS SHOULDER STRETCH

We can also do this stretching by standing and sitting.

Will take both your hands backwards and hold them. After catching, push it in its opposite direction and pull it until you feel a good stretch.

You do this process for at least 30 seconds.

DOWNWARD FACING DOG

First of all you have to stand on your leg And After that you have to raise both arms upright.

You have to move your hands forward and touch the mat or the ground with your hands.You have to keep your hands in one place and press your upper body downwards. That is to press your chest part towards the mat or ground.Keep in mind that your back, your hips and hands should be in the same line.

You do this process for at least 30 seconds.

OVERHEAD TRICEPS AND SHOULDER STRETCH

We can also do this stretching by standing and sitting.

To do this stretching, first raise both your hands. After that you bend your inverted hand towards the elbow and place it on your back And then hold the elbow of the opposite hand with the right hand and pull it towards you.pull it until you feel a good stretch.

You do this process for at least 30 seconds and after that you do it on another site as well.

if you want to know more information about stretching then click on this link

https://www.bodybuilding.com/content/how-to-stretch-properly-the-dos-and-donts-of-stretching.html

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Warm-Up Helps To Maintain Blood Sugar

As We All Know, Blood Sugar Is Usually The Most Common Disease Among People. Most People Suffer From This Disease. Warm Up Keeps Us Fit. Even If We Do Not Do a Complete Workout And Warm Up, It Will Be Enough For Us. So That We Can Stay Away From Diseases And Maintain Our Body.

Warm-Up Helps for Heart Rate & Blood Circulation.

Heart Rate

Blood Circulation

Like We Know How Much Workouts Are For Our Lives How Necessary Accordingly, Warm Up Is Equally Important For our Body Because Body Warm Up Protects Us from many diseases like Heart Rate & Blood Circulation Because When We Body Warm Up, Then Our Body Starts To Hit a lot Due To Which The Blood Reaches Our Veins Where It is Not Easily Reached. That Is Why Doctors Recommended Some Exercise For Specially Related Heart Problem & Blood Circulation.

warm-up save us from injury.

If we know about Warm Up, then we know that warm-up avoids lots of  injury.  A person must do Warm Up before doing any physical work. For example, a bodybuilder must do Warm Up before exercising.  It is therefore necessary.  Because we don’t want to get any injury during workouts, Warm Up provides flexibility to our muscles.  And we have to make our muscles more active.  Which protects us from the injury that happens in the middle of our workout, so we must do Warm Up. Warm Up Helps To Maintain Blood Sugar

Muscle irrigation

Warm-up is also good for muscle irrigation because the way irrigation is done in the fields, irrigation is done in the muscles to increase the blood flow in the body and make the muscles flexible.

Enhance lung function and Efficient use of oxygen.

Warm-ups increase the ability of our lungs to function, due to which we get more ease in breathing and due to which the disease related to our breath also starts to get away and our body gets pumped even more when we warm up.  Due to which the flow of blood in our body increases further due to which the efficient use of oxygen also increases.

saves energy in brain function and better concentration and information processing.

The biggest advantage of warm up is also that it saves the brain’s efficiency and energy in better concentration and information processing which is very essential for our body. 

Increases muscle strength to boost performance.

Warm-up increases muscle strength to boost performance, allowing you to do a good workout. Warm-up gives a good result to your body and enhances your workout ability.

factors to consider before warming up.

Age, heart rate, kind of activity

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