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15 Dumbbell Exercises Women Should Do To Get Strong Shoulders

Dumbbell Exercises Women Get Strong Shoulders

Tone up your shoulders if you want to look attractive, correct your posture, and look more confident. Also, shoulder exercises will reduce the risk of shoulder pain and injury in the long run. And you can easily make your shoulders stronger by practicing the following exercises.

Lateral Raises

Stand straight with dumbbells in each hand and legs shoulder-width apart

Roll your shoulders towards your back and bend your elbows slightly to start

Lift your arms to bring them into a straight line with your shoulders and lower them down slowly and do 3 sets of 12 reps each

Dumbbell Front Raises

Stand straight with dumbbells in your hands and your hands resting on your thighs

Raise your right hand to the shoulder level and stop for a couple of seconds and bring it down slowly

Do it with your left hand and do 2 sets of 12 reps

Reverse Fly

Stand straight with dumbbells in both hands and your legs closer up to shoulder length

Bend forward at a 45-degree angle by bending your knees slightly and let your hands hang down

Lift your arms until your arms come in a straight line and pause for a moment

Lower your arms slowly and do 3 sets of 8 reps

Shoulder Shrugs

Stand straight with your hands on sides and legs closer

Hold dumbbells in each hand and keep your core tight and roll your shoulders to start the exercise

Raise your shoulders to the height of your ears and lower the shoulders slowly and do 3 sets of 12 reps

Standing Shoulder Press

Stand straight with your legs shoulder-width apart and dumbbells in both hands

First, lift the dumbbells to your ears by extending your arms upwards, and then raise the dumbbells over your head by raising your hands towards the ceiling

Hold the dumbbells over your head for a short time and then bring your hands down to the starting position and 2 sets of 15 reps

Bent Arm Lateral Raises

Stand straight with your hands by your side and legs shoulder-width apart

Hold dumbbells in both hands … Find more

12 Hamstring Exercises You Can Do With Your Body Weight

You don’t need weight for doing hamstring exercises when you can use your bodyweight. And you can do the bodyweight exercises at home. Here’re 12 hamstring exercises that you can practice at home without worrying about weight.

Try these 12 bodyweight hamstring exercises to get fit and have strong legs

Bodyweight Hamstring Curls Exercises

Bring your weight down on your knees and hands to start the exercise. Keep your hand straight and parallel and your head in a neutral position.

First Step: Extend your left leg to make a straight line with your back. Now you are starting the curls.

Second Step: Bend the left knee to bring the heel close to your hips. Take a brief pause and extend your leg again. Do it 10 times with the left leg switch to the right leg. Do 3 sets of 10 curls each with each leg.

Prone Bodyweight Hamstring Curls Exercises

Lie on your belly with your palms flat on the floor to come to the starting position.

First Step: Bend your right knee to touch your hip with the right ankle and then do it with your left knee. Do it 12 times to complete a set and do 3 sets of 12 curls.

Single-Leg Glute Bridge

Lie back on a mat with your knees folded and palms resting on the floor to make a glute bridge.

First Step: Lift your right leg and extend it towards the ceiling. Now start making the bridge.

Second Step: Lift your right hip until your glutes are spine are in a straight line. Take a brief pause and bring your glutes down.

Third Step: Repeat the exercise with the left leg and do 3 sets of 10 reps with each leg.

Bridge Toe Taps

Lie down on your back with your hands placed to the sides and knees bent to come to the starting position.

First Step: Bring your glutes and spine in a straight line by lifting your hips and then your ankles.

Second Step: Extend your right leg towards the ceiling and then bring it down … Find more

10 Most Beautiful Faces Of Japan

Japan is known for its technology but the Japanese girls are also making headlines with their beauty and talent including modeling, singing, and acting.

Here’re 10 beautiful faces of Japan and these women belong to different industries from modeling to news reading.

Haruna Kawaguchi

The youngest of three sisters, Haruna Kawaguchi had a passion for modeling since her childhood and she dedicatedly pursued her passion despite losing her father at the age of 19. Her first milestone came in 2007 when she won the Grand Prix first prize in a modeling contest. But she became a professional model only after graduating from a modeling school in 2011. While she started her acting career with minor roles on the small screen, she made it bigger later in her career and became a successful model and actor in Japan.

Mirei Kiritani

Mirei Kiritani is a renowned model and a popular news anchor. She started her career as a model and later became a news anchor with a popular news channel. Before becoming an actress, she worked as a model for Seventeen Magazine. Her acting career began in 2006 with a small screen but she got wide recognition and acceptance only when she started reading the news with News Zero on NTV in 2012. News reading made her face so popular that she got listed on TC Candler’s The 100 Most Beautiful Faces. She also won the Nail Queen 2014 Award at the Tokyo Nail Expo. She still reads the news and her fame continues to rise even today.

Haruka Fukuhara

Haruka Fukuhara is a multi-talented person. She is a popular model, actress, and voice actress. She has been doing acting when she was in elementary school. The opportunity to become a voice actress came in 2009 when she’s selected for the voice of Main Hiiragi, the lead actress in a part amine, part live-action show, Cookin’ Idol I! My! Mine!. In 2012, she got hired by the teen fashion magazine Pichi Lemon after winning the grand Prix for their 20th audition in which 9,000 people participated.

Aya Omasa

Those who remember … Find more