Best exercises to make your shoulders muscle, not fat.
Strong shoulders have a number of benefits. They help to balance your frame, improve your posture, and give you a toned, sleek look, so you can go shirtless or wear a swimsuit this summer with confidence.
If you have fat in the shoulders, you can lose it by doing cardio exercises designed to target the muscles in the shoulders while burning fat at the same time. Some of the best exercises to make your shoulders muscle, not fat, are as follows:
- Swimming. Swimming is an excellent form of cardiovascular exercise for losing your spare tire is swimming. This full-body workout will quickly tone the shoulder muscles while reducing the fat content in your body, so your shoulders will look sculpted and lean. Swimming is good for those with joint problems, as there is no impact, or those who don't like to sweat while they work out.
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- Rowing. The rowing machine tones the entire upper body, including the arms, back, and shoulders, while providing an effective cardio workout at the same time. Steer clear of the rowing machine if you have back problems, and make sure your form is correct before starting on it. You can vary the position of the way you hold the handle bars to work different muscles as well; holding the bar with the palms up works the biceps more, while holding it palms-down will work shoulders and chest more.
Strength training
Part of your mission to make your shoulders muscle, not fat, should include a number of strength training exercises targeted towards the shoulders. Building up the muscle in your shoulders will not only make them look stronger, but it will also work to burn fat more efficiently, as the more muscle you have, the more fat you burn.
Some of the best shoulder exercises include the following, and should be done 3 times a week:
- Upright row. To do the upright row, stand with your feet shoulder-width apart, and grip the middle of a barbell or a set of hand weights with your palms facing down. Then, raise the bar to your chin and lower it. Make sure that your back stays straight and that your knees are relaxed.
- Shrugs. You can do shrugs properly by holding a dumbbell in each hand, standing with your feet shoulder-width apart, your arms relaxed by your sides, and your palms facing in. Raise your shoulders a few inches toward your ears, as if you were saying "I don't know," and lower them. For this exercise, you can probably use a heavier weight than you normally would.
- Lateral Raise. Take a pair of hand weights or dumbbells and stand with your feet shoulder-width apart, arms down by your sides and palms facing in. Raise your arms no higher than your shoulders, being careful not to lock your elbows. Keep your torso erect, making sure that your shoulders are doing all the work.
- Push ups. Push ups are good because they work not just the shoulders, but the back, chest, and abs as well. You can do a push up by either on your toes, with your back straight as a board if you're an advanced exerciser, or on your knees.
You will see results in your shoulders quickly if you combine these cardio and strength training exercises with a diet low in fat and high in vegetables and lean proteins.
