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Home / Fitness and Health / Athlean-X shares 10-minute muscle-building shoulder home workout

Athlean-X shares 10-minute muscle-building shoulder home workout



Even if you have more time lately, working on a particular muscle group for hours can get boring. And as Athlean-X founder Jeff Cavaliere C.S.C.S. explains that it is possible to make profits in a much shorter time.

Cavaliere breaks up two different shoulder exercises in his latest YouTube video, both of which only last 10 minutes. One requires a lighter pair of dumbbells (or weights that you can safely grab), the other a heavier single dumbbell that gives the user the ability to adjust the weight to what works best for them and what equipment they have available .

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The Athlean-X Light dumbbell shoulder session

In the first training session, five exercises are carried out for 2 sets of 45 seconds with a break of 1

5 seconds in between. "They take this short break just to shake off the burn and then bring it back to see if you can go through another 45 seconds," says Cavaliere. "Is it hard? Yes. Can it trigger hypertrophy? Yes."

The first movement, the 1 1/2 side lifting, is about achieving a targeted contraction of the delt by lifting the dumbbells, half lowering them and then lifting them again. According to Cavaliere, this zero-pulse movement forces the middle delt to work harder than usual.

For the dumbbell H raise, Cavaliere recommends kneeling and looking at the back of a chair to maintain your shape and posture during this movement, lifting the dumbbells up and together in a rectangular motion brought up to your face and then removed again. The repetition of this movement puts pressure on the front delt.

Take a kneeling position to raise the W, and then lift the dumbbells on your sides to create a W shape with your arms. "We not only hit the back delts, but also the supporting muscles, namely the rotator cuff," says Cavaliere. "This makes it a really effective exercise, especially if you don't hit those muscles enough."

The fourth move, the Urlacher, can be done while sitting or kneeling. "It starts out like a bicep hammer curl, but quickly turns into this combination of external rotation and lateral lifting," explains Cavaliere. "You'll feel this with a tight contraction at the top."

The fifth and final move, the kneeling speed press, looks easy at first, but adding the speed and power components makes it much more difficult, especially in the second 45 second round. "This is an easy way to blow up those shoulders without much weight," Cavaliere says.

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The Athlean-X heavy barbell session

The second heavy weight session uses a different construction with a 1: 1 work to rest ratio for most of the exercise. The first move is the alternate cheat-lateral raise (1 minute work, 1 minute break). "We try to control the descent of this barbell and change hands with each rep," says Cavaliere.

Alternating one-armed cleaning and pressing (1 minute work, 1 minute pause) involves a more explosive upward movement: "Since this is a slightly longer practice to do each repetition, you may get a few fewer repetitions, but the key is a great effort for the entire minute. "

With alternating one-armed pulling up (1 minute), 1 minute break), technology is crucial. "The most important thing to focus on here is the relative position of the elbow in relation to the hand and wrist. The elbow is lower than the others," says Cavaliere. "You don't want the elbow to move higher than the wrist as is the case in an upright row. We have an actual external rotation as opposed to an internal rotation and elevation on the shoulder which is much healthier and a better option and still able to achieve these muscle gains. "

The gravedigger (1 minute, 1 minute pause) appears to be easier at first because you can distribute the load of the weight by holding it with two hands. But it will feel a lot harder because you are in training.

Likewise, the lower end of the barbell expression (45 seconds, 15 seconds pause) feels like a pause, Cavaliere says: "If it's closer to your chest you have a little pause, you don't feel the full weight of this barbell before You have to push it out again. "

The training ends with a 1-minute explosion of the burnout movement, the pushaway press. If you did the session right, you will be exhausted and gasp for breath, even though it only lasted 10 minutes.

"It's not as long as you exercise," he says. "It is important what you do in the time you exercise."


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