Make no mistake: having some strong abs and toning the legs are the most repeated objectives, but although the back and buttocks are other areas of the body most chosen to work them, the arms and shoulders are not far behind in the choice of the most athletes to avoid it. which we colloquially call “salt shaker” or “hanging arms.”
“In today’s society, having firm arms and well-sculpted shoulders tends to make a very good impression, meaning that the person in front of them takes care of themselves and is fit,” comments personal trainer Javier Panizo ( @jpentrenadorpersonalmadrid), which advises trying the following exercises with the respective technique they require to reduce the risk of injury and do not damage the joints.
Push-ups or push-up with self-loading
“For me it is one of the best and most effective exercises because you work intensely using only your body weight,” says Javier Panizo.
In this exercise the muscles of the chest, shoulders, arms and others such as those of the trunk work, including the abdominals. In short, one of those basic exercises that are wonderful, and best of all, that you can use this exercise in both strength and resistance training because they help you develop your physique in general.
To do this exercise correctly, you must lie on your stomach, with your arms at shoulder width, your elbows tucked in and close to your torso and body from head to toe in a straight line. The hands should be below the shoulders with the index fingers pointing forward and the fingers spread. In addition, it is necessary to take into account about the support of the hands is that the posture is as if one wanted to grip the ground, keeping the pressure on the tips of the fingers and the palms, but not so much on the intermediate phalanges.
“Remember that within push-ups you have many variations to progress,” says the fitness expert.
To perform them correctly, the trunk must remain in a vertical position, keeping the elbows as close to the body as possible, giving extra prominence to the triceps, without forgetting that other muscles are also involved. Range of motion is subject to several factors, including stability, mobility, or strength.
“It is an exercise that you have to perform with caution since at large ranges of motion you can compromise said joint,” he explains.
Isometric biceps curl
This is an interesting exercise to strengthen your arms. The isometric bicep curl is very easy to perform with a towel, belt, rope, etc.
“The idea would be to step on one end and hold the other with the elbows flexed as if it were a curl until the chosen material is fully stretched and in tension. We hold from 8 to 15 seconds pulling as much as possible, we rest another 10 seconds and repeat the movement.
In the absence of material at home we will always have a table (making sure it is not too wide). For this we lie on our back under the table and hold the table at both ends.
The idea, as the coach says, is to bend the elbows with the body upwards, in a linear trajectory until the chest touches the table. “As far as possible, rocking and inertia movements should be avoided, keeping the shoulder joint fixed. After climbing we returned to the initial suspension position descending slowly and controlled.
“One of the most common errors in the execution of the exercise is dropping down suddenly and not controlling the movement when descending,” he says. Another common mistake that usually happens in almost all exercises, it seems, is not activating the shoulder girdle, that is, not performing the scapular retraction actions. In more basic words: keep your shoulders down and shoulder blades together. “If you find it very difficult, remember that there are variants and in this case you can play with the length of the lever to be able to increase or decrease the intensity,” he says.
Burpees with flexion
«For me, the most complete exercise that exists. If you have little time, do about three series with 150 repetitions and we will notice the difference “, says Javier Panizo.
Here the arms are worked but, in addition, we will tone the shoulders, legs, abdomen, buttocks, pectoral and much more body muscles, in addition to coordination, agility, strength, resistance or coordination, among others.
To work your delts, triceps, pecs, core, legs, and glutes:
“Standing with your feet shoulder-width apart and your arms at your sides, squat down and place your hands on the floor, shoulder-width apart. Then jump back into the high plank position, keeping your hands on the ground, “says the trainer, who continues:” Bend your elbows close to your sides to bring your chest closer to the ground and then stretch your arms. Then jump forward until you place your feet between your arms, squat down, jump up lifting your arms and repeat the operation several times in different series. Adapt the number of repetitions and rounds to your physical state, “he concludes.
In this variant of the push-ups, we involve more of the shoulder joint. We must keep the hips flexed, the knees extended and the feet resting on the tips of the fingers. The elbows remain at an angle of about 45 degrees with respect to our torso ”, explains Javier Panizo.
They imitate the shoulder press over the head. At the same time you will be working the core and it is a more difficult exercise, but useful if you need an exercise that isolates the shoulder. We can continue progressing through this exercise by resting our feet on increasingly elevated surfaces, thus increasing the intensity of the exercise.