Shaperevive

Dumbbell Lateral Raises. "Pour The Water Out The Bottle!"
🕵️📖🕵️
Follow 👣 for DAILY fit tips & MOTIVATION
When it comes to building up the muscles of the shoulder, there are few exercises that isolate the medial delt like the lateral raise. Its an isolation movement which technically means it acts on one joint, however; the elbow position has a great deal of presence in this movement. See these photos:
❌The top photo has a locked out elbow and the weight travels far above the medial delts natural range of motion. This impinges the joint near the clavicular end and forces either the trapezius or the posterior rotator cuff to overload. This ends up with a myriad of other shoulder dysfunctions down the way. Physics applies here as follows: the further away the load is from the fulcrum the more effort is needed to lift. and because the joint itself is now acting on the weight, you're leading to tears and strains! Now look below!
✅With a lighter weight, stand slightly bent over, with the elbows slightly bent, which inherently allows the upper arm to sit more adequately in the shoulder socket. This position acts as a guide for just how high you need to raise the upper arm to reach the desired ROM. I often say imagine you are pouring water out of a bottle and you'll never go wrong
Don't cheat your reps for height and/or weight as you recruit other muscles and ligaments/tendons to do work they're not designed to do!
👥TAG-SAVE-SHARE with someone that would benefit from it
By
___________________________⁣
⁣

SQUAT: KNEE POSITION by
Follow 👣 for MOREEEE
“...The big thing that we don’t want to see is your knee caving in inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd-5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee.
If you’re having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner.
Lastly, there are some elite Olympic lifters that actually purposely allow their knees to come inwards at the bottom of their squat, and seem to gain more power out of the hole because of it. However, they’ve most likely have been using this technique for many years and have developed the structural integrity throughout their joints to do so. They’re also in the performance realm; not the health and fitness realm so they’re going to adopt certain techniques to lift more weight. For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so
👥 TAG-SAVE-SHARE with someone that would find this helpful

DOES LIFTING MAKE WOMEN BULKY? by
⠀
Let’s talk about the myth that still drives me nuts every single time I hear it…
⠀
Ready for it?
⠀
This misconception that lifting weights, especially heavy weights, will make women 'put on bulk' in the same way that a man would.
⠀
This is completely untrue.
⠀
First of all, from a physiological perspective, women do not have the same testosterone levels that men have, making it extremely difficult (if not impossible) to gain muscle like a man.
⠀
I love to use the race car analogy here…👇
⠀
A female saying she doesn't want to lift heavy weights because she is afraid of getting bulky…
⠀
…Is like someone saying they don't want to drive to the grocery store because they're scared they'll become a Nascar driver…
⠀
…It's completely ridiculous!
⠀
I've also had women point out female bodybuilders and say "I don't want to end up with her muscles” as if that’s something that could happen by accident…🙄
⠀
Those bodybuilders have all variables of their life aligning with their goal of building & maximizing as much muscle tissue as they possibly can (some with the use of drugs as well).
⠀
While you ladies won't turn into the Hulk from lifting weights…you will build ‘some’ muscle, burn more calories, and be fitter than if you didn't!
⠀
Don't chain yourself to the treadmill every time you go to the gym! Unless of course that’s what you like to do, then go for it (just don’t lose the key 😁🤣)!
⠀
Tag a woman/spouse/friend in your life that needs to be reminded of this!