Hi FITFRIENDS! It’s another shoulder workout at the gym! Can I tell you a secret? I covet strong, round, defined shoulders. I want them popping even when I’m not flexing or working out. I want people to know I workout just because my shoulders look so strong. Today’s gym workout is going to get me one step closer to that. We did supersets between dumbbell shoulder exercises and resistance band shoulder exercises. We were sure to hit the shoulders from all different angles so that we can get well-rounded deltoids and a strong, stable shoulder joint.
Workout begins at 2:00
In this video I also give a quick explanation of self myofascial release and some indicated warm-up practices. Here are the links to two published research studies if you’d like to take a closer look at the science behind the points that I made:
“The efficacy of instrument assisted soft tissue mobilization: a systematic review”, J Can Chiropr Assoc. 2016 Sep; 60(3): 200–211. ( https://www.ncbi.nlm.nih.gov/pmc/arti...)
“Current Concepts In Muscle Stretching for Exercise and Rehabilitation”, Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119. ( https://www.ncbi.nlm.nih.gov/pmc/arti...)
Think of fascia as a giant sweater over your entire body.
Things like injury, inflammation and over active muscles create myofascial restrictions that then contribute to even more overactive muscles which alters efficient movement, causes pain and can lead to further injury.
In the fascia that surrounds tendinous connections between muscles and bones there lies tiny receptors called Golgi tendon organs. These Golgi tendon organs measure tension in the muscle. When tension nears unsafe levels that could cause injury, Golgi tendon organs tell the central nervous system to relax the muscle.
So, when we practice self myofascial release we use an instrument to apply pressure or tension to the overactive muscle. This tension activates the Golgi tendon organ response that helps the muscle relax so that we can better stretch the muscle. This results in reduced tension and tightness and improved range of motion. Research has shown that it takes about 30 seconds for the Golgi tendon organ response to activate. So that means you need to find the sorest spot of the muscle and maintain that added tension for at least 30 seconds, then as you feel your muscle release try to relax and continue with the myofascial release a little longer.
—————————————————————————————————————-
WORKOUT BREAKDOWN
(3 sets each superset, 16 reps each exercise)
Side-leaning Lateral Raise
Single-arm Band Lateral Raise
Front Raises on Hyperextension Bench
Band Front Raises
High Pull on BOSU
Band High Pull
Bent Over Rear Fly on BOSU
Band Reverse Fly
—————————————————————————————————————-
Music from YouTube’s Audio Library:
Cut Trance - Cephelopod by Kevin MacLeod is licensed under a Creative Commons Attribution license ( https://creativecommons.org/licenses/...)
Source: http://incompetech.com/music/royalty-...
Artist: http://incompetech.com/
—————————————————————————————————————-
GET THE SUPPLEMENTS I TRUST: ( https://www.mylifevantage.com/wowbodynow)
—————————————————————————————————————-
Protandim - Protandim is the only all natural supplement proven to reduce oxidative stress (cellular damage caused by toxins) by an average of 30% in three months and upwards of 70% in 120 days. Protandim’s patented formula of 5 key ingredients (milk thistle extract, bacopa extract, ashwagandha extract, green tea extract & turmeric extract) work together to spur your body’s own antioxidant production so that your body can better combat cell damage caused by toxins and oxidative stress.
PhysIQ Fat Burn - PhysIQ Fat Burn harnesses the proven visceral fat burning effects of natural citrus extracts, guarana and green coffee extract to help burn stubborn fat, increase energy and improve body composition.
Disclaimer: I am an independent LifeVantage Distributor.
—————————————————————————————————————-
—————————————————————————————————————-
CONNECT WITH ME:
—————————————————————————————————————-
Facebook: https://www.facebook.com/WOWbodyNOW
Instagram: @evinhimmi
—————————————————————————————————————-
—————————————————————————————————————- DISCLAIMER:
Please understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WOWbodyNOW and its trainers from any and all claims or causes of action.
—————————————————————————————————————-
Get Beautiful Capped Shoulders // What is myofascial release? // Gym Workout 16 fitland | |
| 28 Likes | 28 Dislikes |
| 608 views views | 51.5K followers |
| How-to & Style | Upload TimePublished on 24 Mar 2017 |
Không có nhận xét nào:
Đăng nhận xét