Workout: To do at home, in the gym or on the go

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Wednesday, January 15, 2020

Having a strong upper body is important, and not just for maintaining good posture.
Strength is important to have for everyday tasks: to be able to haul heavy grocery bags, walk the dog, purge the house of unnecessary boxes of stuff or even push and pull the vacuum cleaner around.
The overhead shoulder press will work most of the large muscles in your upper body, including your chest, shoulders and arms.
It’s an exercise that is friendly for all ages, and the heaviness of the weights can be adjusted.
1. Kneel on one knee, keeping it in line beneath your hip, with your foot flexed and on the toes.
2. Balance with the other
leg bent at the knee at a right angle and in front of you, with that foot flat on the floor. Keep your trunk tall and upright.
3. Lift a hand weight so that it’s next to your cheek. Keep your wrist straight and your upper arm close to your body.
4. Contract your buttocks and pull your belly button in toward your spine.
5. Hold that position while inhaling, then exhale and straighten your arm, pressing the weight toward the ceiling.
6. Inhale and return the dumbbell down to the starting position while keeping your buttocks and abdomen tight.
7. Repeat 8-10 times.
Then switch knees and lift the weight with your other hand, and do the same number of repetitions.
Do three complete sets for the workout.
8. Things to avoid: letting your head and neck protrude forward, rounding your shoulders or spine or moving your hips and legs.
9. Don’t start with a weight that is too heavy for you and keeps you from performing the reps correctly.
Disclaimer: Do not begin any physical activity described in the Workout column without prior approval from your healthcare professional.

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