Today I’d like to share a shoulder exercise called the Chicken Wing. You’ll need dumbbells to perform this playful move, which will stabilize your shoulder joints and build your deltoids, the muscles that contour the shoulders. Don’t worry: This exercise bears little resemblance to the chicken dance, just a controlled flap-like motion. So let’s begin:
Step 1: Hold a pair of dumbbells and stand hip-width apart with knees slightly bent.
Step 2: Bend your elbows (as pictured), holding the dumbbells in front of you at a 45-degree angle.
Step 3: Breathe slowly and rhythmically as you raise your elbows out and up through a count of 10 seconds. Keep your forearms tight while you perform this move.
Step 4: Hold and squeeze for 2 seconds at the maximum tension point. Return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting. (Note: Be sure to relax your neck and avoid shrugging your shoulders.)
Your coach,
Jorge Cruise
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