3 Best Shoulder Workouts and Exercises

 3 Best Shoulder Workouts and Exercises

Hello guys kaise ho aap aaj guys main apke liye ek naya topic le kar aya hu main apko top 3 shoulder ki exercise btauga kis trah se kon se top 3 exercise hai meri jo apke shoulder ke liye round shoulder ke liye jaruri hai or thodi se shoulder ki baat karege isme guys jo top 3 ki exercise hai maine har body part ke muscle ki btai hai apne dusre blog me or diet information bhi di hai  asi information main lata rahta hu apke liye aap comment karna na bhul ab badte hai apne topic ki tarf sab se pahle hum samjte hai ki jo shoulder ka age ka muscle hai anterior muscle hai shoulder ke 3 heads hai anterior,lateral,posterior anterior ka matlab hai front shoulder jo aap bolte  hai lateral ka matlab hai side shoulder or tishra muscle hai posterior matlab rear delts jab aap tino ki exercise karege tab apka shoulder round banega  aksar log front or side per jada focus karte hai posterior muscle per dhiyan nhi dete toh apka shoulder round nhi hota apko tino head ki proper workout karni padegi taki aap apne shoulder ko complete  rounded bna sake kisi muscle ko kam train karne se wo muscle thoda week ho jata compare kare toh dusre muscle se jisse apko perfect shape jo aap chahte hai wo apko nhi milti hai rounded shoulder agar aap side se dekhe toh bhoht achi look lagti hai static look hai ab hum baat karege top 3 shoulder ki kon se exercise hai main apko btau ki shoulder ki bhoht sari exercise hai lekin main apko top 3 exercise btauga kon hai or aap kaise karege.

1. BARBELL SHOULDER PRESS :- guys sab se pahli exercise hands down barbell press ye exercise aap standing lga sakte hai ya baith kar lga sakte hai jaisa aapko sahi lage isko aap Olympic barbell per lga sakte hai isko aap smith machine per bhi lga sakte hai standing me apko thoda injury se bachna padega shyad apko sport ki jarurt pade smith machine me injury ke chance kam hote hai toh aap smith machine ya free weight apni protection ke recording use kar sakte hai front barbell press me apka target muscle kon sa hai ye exercise apke tino head ko train karti hai lekin jo mean muscle apka hai interior or lateral dono muscle jada khichte hai or jab aap niche aye barbell apke touch ho jab aap upper jaye aap jab apni albos ko extend kare toh contract kare apne shoulder ko guys isme agar hum rep ranges ki baat kare toh apke rep apke goals per depend karti hai aap mass build karna chahte hai size gain karna chahte hai agar strength apka goal hai toh aap 8 reps tak jaye agar apka endurance and size apka goal hai toh aap 12 rep tak jaa sakte hai agar aap endurance based karna chate hai tab apko 15 plus repetition tak jana hoga deepend karta hai apki nutrition kya hai kya aap muscle build program follow kar rahe hai toh aap repetition 12 tak jaye agar aap fat lose program follow kar rahe hai tab apko yah per mix and match karna padega kyu ki apko dono fiber train karne padege strength or endurance ke bhi iska matlab apko 8-12 rep ranges bhi karni padegi uske sath sath apko combine karna padega almost 15 plus reps toh reps apke goals ke according hoge toh guys ye pahli exercise hai standing bhi kar sakte hai or seated bhi jaise aap chahe.

2. DUMBBELL SIDE RAISES :- guys iss exercise ko dumbbell lateral raises bhi bolte hai ye exercise totally side shoulder ki hai jo apki broadness hai shoulder ki thickness hai uske liye ye best exercise hai shoulder jitney apke broad hoge utne aap broad lagege toh broadness kah se ati hai lateral head per jitna mass apke lateral per ho utna hi apko broad karega ek inch right side ek inch left side 2 inches ka kafi bada difference hai ti shirt apko kafi tight ayegi guys iss exercise me apki form thik honi cahiye isme apko back ko nhi use karna bhoht log back ko use karte hai wo cheat reps mane jate hai back ko hilate hai dumbbell ko upper ya niche le jate samay toh guys aap asa na kare kuch level tak thik hota hai jo expert log hote hai wo cheat rep me se bhi benefit le lete hai aap asa na kare cheat rep ka istmal na kare apko pahle basic pta hona chaiye apni form sahi rakhna bhoht jaruri hai aap straight rahe chest apki up ho apne lateral area per focus kare or dusre muscle ko involve na kare dumbbell ko lift karne me apka shoulder kam kare iss exercise ko aap seated bhi lga sakte hai standing bhi lga sakte hai reps ki baat kare toh jaise maine abhi apko btaya size gain ke liye strengths ke liye 8 rep baki guys apki nutrition per depend karta hai aap kon se diet follow kar rahe hai fat loss ki ya muscle gain ki jaisa ki maine pahli exercise me btaya aap us hisab se apni rep ranges rakh sakte hai kuch log bolte hai ya sochte ki cutting ke liye rep kitne lgaye cutting apki reps range se nhi ati sab apke nutrition ka khel hai.

3. DUMBBELL FRONT RAISE + DUMBBELL REAR DELT FLY :- guys ye jo exercise ye super set hai maine 2 exercise likhi hai plus ka nishan dal kar shoulder ka matlab hai complete shoulder train karna  pahle hum dumbbell front raise ki baat karte hai iss execise me apki puri body lock chaiye aap apni body ka istmal na kare dumbbell lift karne me guys apni form thik rakhe dumbbell apne strength ke according hi lift kare isme jada heavy dumbbell ka istmal karne ki jarurt nhi hai guys ego nhi honi chaiye  apko workout karte samay smart taike se train karna hai ego le kar train nhi karna rep ranges ka maine apko bta diya hai ab iske superset ki baat karte hai rear delt dumbbell fly rear delt  matlab posterior muscle isme aap anterior or posterior ka aap superset lga rahe hai yah per aap isko seated bhi lga sakte hai aap sari shoulder ki exercise seated bhi lga sakte hai standing bhi lga sakte hai agar apko lower back ka issue hai toh aap iss exercise ko seated lga sakte hai agar aap standing lgayege jo apka spine ka compression jo tension wo apki hip ke upper kam hogi or apke dono leg ke upper tension ayegi lekin jab aap seated lgate hai toh apka tension hip ke upper hota hai toh standing waise better hai agar apke lower  back me pain hai toh aap seated lgaye apki form sahi honi chaiye apka jitna heavy dumbbell hoga utna hi lower back per jor padega.

Guys ye thi aaj ki information aap comment kar ke jarur btaye apko kaisa  lga ye blog guys aap bta sakte hai apko kis topic per blog chaiye toh guys milte hai agle blog me naye topic ke sath tab tak ke liye bye take care