Have A Heart, Save Your Shoulders

 

Livestrong bike

Your shoulder muscles and its intricate joint structure bear the brunt of almost every upper-body weight training exercise. That’s why smart physique enthusiasts are careful to give the area adequate rest, and work a variety of bodypart splits that allow the shoulders to be developed, not overtrained or injured. Even with lots of planning, its difficult to give the shoulder area enough rest from the grind, without resorting to adding another full day off from all upper body work. One simple trick is alternate the stress between upper and lower body work, with a short duration, high intensity interval cardio session. The cool thing is you’ll save your shoulders and build your heart strength in one move. It looks something like this;

 

Day 1) Upper body, (shoulders/arms OR chest and OR back)

Day 2) Legs ––Quads, calves abs

Day 3) Upper body, (Bodyparts not done on day one)

Day4) High Intensity Interval Cardio [known as HIIT (t for training)]

Day 5) Full day of rest

 

Short duration HIIT Cardio is best done on a stationary bike, because it is much less stressful on the knee and ankle joints as well. Do something like this;

 

Do a short warm up of say 2-4 minutes — with bike on say level 5 bars out of 20 bars max resistance) then it’s

Work Interval 1–Go up to 7-bars of resistance and go for 20-30 seconds, then go back down to 5-bars for 10-30 seconds then

Work Interval 2–Go up to 9-bars of resistance and go for 20-30 seconds, then go back down to 7-bars for 10-30 seconds then

Work Interval 3–Go up to 11-bars of resistance and go for 20-30 seconds, then go back down to 7-bars for 10-30 seconds then

Work Interval 4–Go up to 13-bars of resistance and go for 20-30 seconds, then go back down to 7-bars for 10-30 seconds then

Work Interval 5–Go up to 15-bars of resistance and go for 20-30 seconds, then go back down to 5-bars for 10-30 seconds then

Work Interval 6–Go up to 17-bars of resistance and go for 20-30 seconds, then go back down to 5-bars for 10-30 seconds then

Warm down for 3 minutes, 1-min at 3 bars, then 1-min for 2 bars then 1-min for 1 bar

 

10-15 minutes MAX and you can GO HOME…

 

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