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Show WASATCH Pov MOUNTAIN TIMES Se aucuner The Over-used, Under-loved Deltoids & Rotator Cuff Muscles By Abi Wright Tlie shoulder muscles — deltoids and rotator cuff — are often neglected in training. But many sports require these muscles: golf, tennis, swimming, crosscountry skiing and rowing. But even if your sport doesn’t appear to demand performance from your deltoids and rotator cuff, remember, these muscles catch you when you fall off your bike, in-line skates, skis or feet The deltoids are your large shoulder muscles. The rotator cuff is composed of four small muscles that attach around your shoulder joint. A good shoulder workout should include stretches and strengthening for both the deltoids and the rotator cuff muscles. If you have any shoulder injury or pain, you should see a doctor before starting a new shoulder workout. How much weight? Deltoid exercises: Use enough weight so that you can complete a set of 12 repetitions. Rotator cuff: Use only a very small amount of weight; e.g. a 3-pound dumbbell or no weight at all. How often is many sets? Deltoids: Because deltoids are over-used, fewer number of sets best; e.g. 2 or Front Row: Using a straight bar or dumbbells, stand with your feet shoulder-width apart. Your hands are about 4-to-6 inches apart with your palms facing in and your arms down, in front of your body. Lift the weight up along your body with the elbows leading, until the weight is under your chin Then return slowly to the starting position. obit otto Molimel maser e (orld BLN Sale, running Feb. 16 through Feb. 19. Here's your chance to get great deals on skis, boots, bindings, clothing and climbing gear. All items from 10%-50% off. Killer deals for four days only on everything you need to make your spring great. Store hours are 10-7 Mon thru ae 9-7 Sat, 11-5 Sun: Deals apply at both of our locations. BLA@K DIAMOND RETATY Rotator Cuff Exercise #1: Stand with feet shoulder-width apart, holding very light weights, or no weights at all. Your elbows are close in, and your forearms are in front of you, so that your arm is bent at 90 degrees. Your palms are facing up. Make a motion with your hands and forearms from in front of your body, moving to the outside, so your hands move away from each other and then back again. OGDEN: 3701 Washington Blvd. Ogden, UT 84403 627-5733 SALT LAKE: 2092 East 3900 South Salt Lake City, UT 84124 278-0233 3. Rotator cuff: Two sets only. You Deserve™ Aire ert Byer How often? Twice a week is week is probably OK. plenty. Once Deltoids Overhead Press: Holding dumbbells in each hand, sit with your back supported. Press the dumbbells from your shoulder to directly overhead and return to the starting position. Make the motion slow and controlled. Don't lock joints. a Exercise #2: Stand with feet shoulder-width apart and your arms down at your sides. Keep your thumbs pointing down and lift your arms without bending the elbow to shoulder height. Return to starting position. @ ACOMPLETE FUIRGPEAN SALON DEVOTED TO HAWS, FEET, HAIR, > VEROay EW) ice a OPPOSITE, PAYLESS = PARK CITY » 649-6363 |
