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Around The Worlds: Improve Your Shoulder Mobility

Are you looking to improve your shoulder mobility and flexibility? Look no further than Around The Worlds! This exercise is a simple movement that targets your shoulder joint, improving your range of motion and mobility. Here at FitGAG, we’ve put together an expert guide to help you get the most out of your Around The Worlds. Get ready to improve your shoulder mobility!

Table of Contents

Exercise Information

Around the Worlds is a functional training exercise that targets the upper body, particularly the shoulders, chest, and arms. This exercise involves using a medicine ball to perform a circular motion around the body while maintaining a stable core, providing a full range of motion and increased muscle activation in the upper body. Let’s dive into some general information about this exercise:

Level

Around the Worlds is a beginner-to-intermediate exercise that is suitable for individuals of all fitness levels.

Equipment

To perform Around the Worlds, you will need a medicine ball.

Type of Exercise

Around the Worlds is a functional training exercise that targets the upper body. It involves multiple joints and muscle groups working together to perform the movement.

Around the Worlds: Working Muscles

Around the Worlds is a compound exercise that targets the muscles of the shoulders and arms. This exercise involves using a weight plate or dumbbell to perform a circular motion around the head. In this section, we will discuss the primary and secondary muscle groups that are involved during the Around the Worlds exercise.

Primary Muscle Group: Shoulders

The primary muscle group targeted during the Around the Worlds exercise is the shoulders. The deltoid muscles, consisting of the anterior, middle, and posterior deltoids, are responsible for shoulder abduction, flexion, and extension. During the exercise, the deltoid muscles are engaged to lift the weight and perform the circular motion.

Secondary Muscle Group: Arms

In addition to the shoulders, the Around the Worlds exercise also engages the arm muscles. The biceps brachii muscle, located on the front of the upper arm, is responsible for elbow flexion, while the triceps brachii muscle, located on the back of the upper arm, is responsible for elbow extension. During the exercise, these muscles are engaged to control the movement of the weight and maintain stability.

By engaging both the primary and secondary muscle groups, the Around the Worlds exercise provides a comprehensive workout for the upper body. This makes it an effective exercise for building upper body strength and endurance, improving posture and alignment, and developing a toned and muscular physique.

Stay tuned for the next section, where we will discuss the benefits of the Around the Worlds exercise.

Benefits of Around The Worlds Exercise:

Around The Worlds Exercise is a full-body exercise that targets multiple muscle groups and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Core Strength: Around The Worlds Exercise requires core stability, which can help improve your overall core strength and stability.
  • Enhanced Muscle Recruitment: Around The Worlds Exercise engages multiple muscle groups in your upper body, including your back, chest, shoulders, and arms, which can help improve overall upper body strength and aesthetics.
  • Increased Range of Motion: Around The Worlds Exercise allows you to work your upper body through a full range of motion, which can help improve your overall upper body flexibility.
  • Improved Shoulder Mobility: Around The Worlds Exercise can help improve your shoulder mobility and stability, which can help reduce the risk of shoulder injuries.
  • Variation and Progression: Around The Worlds Exercise can add variation to your upper body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by increasing the weight or the number of reps.

By incorporating Around The Worlds Exercise into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Around The Worlds: Step-by-Step Instructions

Around the worlds is an exercise that targets the shoulders and upper back muscles. Here are the step-by-step instructions for around the worlds:

Starting Position:

  • Stand straight with your feet shoulder-width apart.
  • Hold a dumbbell in each hand with your palms facing forward.
  • Position your arms straight out to the sides with your elbows locked.

Now, let’s move on to the step-by-step instructions for around the worlds:

  1. Begin by lifting the dumbbells up and overhead in a circular motion, bringing them together above your head.
  2. As you lower the dumbbells behind your head, keep your arms straight and move them in a circular motion down and around until they are back in the starting position.
  3. Perform 10-15 repetitions, or as many as you can do with proper form.
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Repeat these steps for the desired number of repetitions.

Around the Worlds – Proper Form and Technique

Around the worlds is an exercise that targets the shoulder muscles. This exercise is performed using a dumbbell or a weight plate, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Stand with your feet shoulder-width apart, holding a dumbbell or weight plate in front of your chest with both hands.
  • Your elbows should be bent, and your palms should be facing each other.

Proper Form and Technique:

  • Lift the Weight: Lift the weight up and over your head, moving it in a circular motion behind your head and down towards your back.
  • Return to Starting Position: Bring the weight back to the starting position in front of your chest, moving it in a circular motion in front of your body.
  • Repeat: Repeat the exercise for 10 to 12 repetitions, alternating the direction of the circle each time.
  • Keep Your Shoulder Blades Down: Keep your shoulder blades down and back throughout the exercise to avoid straining your neck or upper back.
  • Engage Your Core: Engage your core muscles by pulling your navel towards your spine. This will help you maintain proper form and stability throughout the exercise.
  • Don’t Overdo It: Be gentle and avoid using too much weight or forcing your shoulder joint beyond its natural range of motion to avoid injury.
  • Gradually Increase Intensity: Gradually increase the intensity and duration of the exercise over time as your shoulders become stronger.
  • Incorporate into Your Routine: Around the worlds can be a great addition to your shoulder workout routine, especially if you are looking to build strength and size in your shoulder muscles.

By following these tips, you can perform around the worlds with proper form and technique, building and strengthening your shoulder muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Around The Worlds Workouts

Around the Worlds is a challenging exercise that targets the shoulders, chest, and triceps. In this section, we will discuss how to properly incorporate the Around the Worlds exercise into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with Around the Worlds, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between Around the Worlds and other chest and shoulder exercises, such as push-ups or lateral raises.

Progressive Overload

To progress with Around the Worlds, it is important to gradually increase the difficulty of the exercise over time. One way to progress is to increase the number of reps you are performing, starting with 2-3 reps and gradually increasing to 5-6 reps. Another way is to add weight to the exercise, using a weighted vest or ankle weights. Gradually increase the weight and reps and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Around the Worlds workouts fresh, it is important to mix up your exercise routine. You can perform Around the Worlds with different equipment, such as dumbbells or resistance bands. You can also incorporate other chest and shoulder exercises, such as push-ups or lateral raises.

Proper Form

Proper form is essential when performing Around the Worlds to avoid injury and get the most out of the exercise. Start by standing with your feet shoulder-width apart and holding a weight plate or dumbbell at chest level. Begin the exercise by lifting the weight plate or dumbbell over your head and down behind your head in a circular motion, then back up to the starting position. Keep your core engaged and avoid arching your back.

Track Your Progress

To ensure you are making progress and staying on track with your Around the Worlds workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the reps and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating Around the Worlds into your chest and shoulder workout routine can be a great way to build strength and improve your overall fitness level. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Around the Worlds workouts and reaching your fitness goals.

Mistakes of Around The Worlds

Around the worlds is an exercise that targets the shoulders, arms, and upper back. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the around the worlds exercise:

  • Not using proper form: Using poor form during the around the worlds exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, hips, and knees throughout the exercise.
  • Not using a full range of motion: Neglecting to use a full range of motion during the around the worlds exercise can reduce its effectiveness. Make sure to fully extend your arms and bring the weight around your head in a circular motion.
  • Lifting too heavy: Lifting too heavy during the around the worlds exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a weight that allows you to maintain proper form and use a full range of motion.
  • Using momentum: Using momentum during the around the worlds exercise can reduce its effectiveness and increase the risk of injury. Instead, focus on using a slow and controlled movement to engage the muscles.
  • Not engaging the core: Engaging the core is essential to maintain proper form and prevent injury during the around the worlds exercise. Failure to engage the core can also reduce the effectiveness of the exercise.
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By avoiding these common mistakes, you can ensure that you are getting the most out of your around the worlds exercise while reducing the risk of injury. Remember to use proper form, use a full range of motion, use an appropriate weight, avoid using momentum, and engage the core throughout the exercise. With consistent practice, you can improve your upper body strength with the around the worlds exercise.

Variations of Around the World Exercise: Add Variety to Your Core Workout

The around the world exercise is an effective exercise for building core strength and stability. However, doing the same exercise every day can become monotonous over time. Here are some variations to add variety to your core workout and challenge your muscles in different ways:

Plank Rotations

This variation involves starting in a high plank position and rotating your body to reach your arm towards the ceiling. This exercise targets your oblique muscles and improves your core stability.

Side Plank with Leg Raise

This variation involves starting in a side plank position and lifting your top leg towards the ceiling. This exercise targets your oblique muscles and improves your balance.

V-Ups

This variation involves lying on your back and lifting your legs and torso off the ground to form a V-shape. This exercise targets your rectus abdominis and improves your core strength.

Incorporating these variations into your around the world exercise routine can help you add variety to your core workout and achieve greater gains in core strength and stability. As always, make sure to use proper form and technique to avoid injury.

Around the Worlds: 5 Alternatives to Build Your Core

Around the worlds is an exercise that targets your core muscles and can help you build strength and stability, but if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your core and can help you build strength and stability.

Russian Twist

Russian twist is a classic exercise for targeting the core muscles and building overall core strength.

  1. Sit on the ground with your knees bent and feet flat on the ground.
  2. Lean back with a flat back, then twist your torso to the right, tapping the ground with your hand.
  3. Return to the starting position, then twist to the left and repeat for the desired number of repetitions.

Plank

Plank is a great exercise for targeting the core muscles and improving overall stability.

  1. Get into a push-up position with your arms straight and your hands shoulder-width apart.
  2. Hold your body in a straight line from head to heels, keeping your core engaged, for the desired amount of time.

Side Plank

Side plank is a great exercise for targeting the oblique muscles and improving overall stability.

  1. Lie on your side with your legs straight and one arm under your shoulder.
  2. Lift your body up, keeping it in a straight line, and hold for the desired amount of time.
  3. Repeat on the other side.

Bicycle Crunch

Bicycle crunch is a great exercise for targeting the core muscles, specifically the rectus abdominis and obliques.

  1. Lie on your back with your knees bent and your hands behind your head.
  2. Bring your right elbow towards your left knee, then switch sides and repeat for the desired number of repetitions.

Leg Raises

Leg raises are a great exercise for targeting the lower abs and improving overall core strength.

  1. Lie on your back with your legs straight and your hands by your sides.
  2. Lift your legs up towards the ceiling, keeping them straight, then lower them back down without touching the ground.
  3. Repeat for the desired number of repetitions.

Incorporating these alternatives to around the worlds into your routine is a great way to target your core muscles and build strength and stability. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Around The Worlds: Tips and Tricks for Strengthening Your Core and Shoulders

Around the worlds is an exercise that targets your core and shoulders. In this section, we’ll share some tips and tricks to help you perform around the worlds correctly and get the most out of it.

  • Warm-Up: Before performing around the worlds, it’s important to warm up your core and shoulder muscles. You can do this by performing some light cardio or dynamic stretching, such as arm swings or arm circles.
  • Use the Right Equipment: To perform around the worlds, you need a weight plate or a dumbbell. Make sure you choose the right weight for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing around the worlds. Begin by holding the weight plate or dumbbell at chest height, with your arms extended. Take a step forward with your right foot and pivot on your left foot as you bring the weight plate or dumbbell around your head and behind your body. Then, pivot on your right foot and step forward with your left foot as you bring the weight plate or dumbbell back to the starting position. Repeat the movement, stepping forward with the opposite foot.
  • Engage Your Core: To perform around the worlds correctly, you need to engage your core muscles. Take a deep breath and draw your belly button towards your spine. This action stabilizes your core and helps you maintain proper form during the exercise.
  • Move Slowly: Around the worlds is a slow, controlled movement. Avoid using momentum or swinging the weight plate or dumbbell, as this can cause discomfort or injury. Move the weight in a controlled and fluid motion to get the most out of the exercise.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-10 reps with around the worlds.
  • Mix it Up: Mixing up your around the worlds routine can help keep your workout fresh and challenging. You can try different variations, such as using different weights or performing the exercise with a resistance band.
  • Stretch Afterwards: After performing around the worlds, it’s important to stretch your core and shoulder muscles. You can do this by extending your arms overhead and gently pulling them towards your back or stretching your shoulders and back.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.
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Incorporating these tips and tricks into your around the worlds routine can help you get the most out of this exercise and achieve stronger core and shoulder muscles. Remember to always maintain proper form, engage your core muscles, and listen to your body. With time and practice, you’ll be able to perform around the worlds like a pro and enjoy the benefits of healthier muscles.

Incorporating Around the Worlds into Your Workout Routine for Maximum Effect

Around the worlds is an advanced exercise that targets multiple upper body muscles, including the shoulders, chest, and triceps. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing around the worlds, it’s important to warm up your upper body with exercises like arm circles, shoulder rotations, and light weight chest presses.
  • Use proper form: To perform around the worlds, start in a push-up position with your hands slightly wider than shoulder-width apart. Lower yourself down until your chest is just above the ground, and then move your right hand to the left side of your body and your left hand to the right side of your body. Push yourself back up into the starting position and then repeat the movement, this time moving your left hand to the right side of your body and your right hand to the left side of your body. Continue alternating sides for the desired number of reps.
  • Mix up your routine: Don’t just perform around the worlds in isolation. Mix it up by incorporating other exercises that target your upper body muscles, such as push-ups and bench presses.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight or number of reps over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with around the worlds. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Focus on inhaling deeply through your nose as you lower yourself down, and exhaling forcefully through your mouth as you push yourself back up.
  • Engage your core: To get the most out of around the worlds, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate around the worlds into your workout routine: In addition to incorporating around the worlds into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of around the worlds and achieving a stronger upper body.

Ultimate Workout Plan for Around The Worlds

Around The Worlds is an effective exercise that targets the shoulder muscles, helping to increase shoulder strength and muscle size. Here’s a one-week workout plan to help you incorporate Around The Worlds into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Around The Worlds: 3 sets x 10-12 reps
  • Dumbbell Lateral Raises: 3 sets x 12 reps
  • Tricep Dips: 3 sets x 12 reps
  • Plank: 3 sets x 30 seconds
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

Warm-up: 5-10 minutes of cardio

  • Around The Worlds: 3 sets x 10-12 reps
  • Bench Press: 3 sets x 10 reps
  • Pull-ups: 3 sets x 10 reps
  • Barbell Bicep Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Around The Worlds: 3 sets x 10-12 reps
  • Squats: 3 sets x 10 reps
  • Deadlifts: 3 sets x 10 reps
  • Calf Raises: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Around The Worlds: 3 sets x 10-12 reps
  • Kettlebell Swings: 3 sets x 10 reps
  • Lunges: 3 sets x 12 reps per leg
  • Side Plank: 3 sets x 30 seconds per side
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Around The Worlds. Keep your elbows slightly bent and move in a controlled manner. With consistent practice and effort, you’ll be able to increase shoulder strength and muscle size effectively with Around The Worlds.

Conclusion

Around The Worlds is an excellent exercise for anyone looking to improve their shoulder mobility and flexibility. However, it’s important to use proper form and start slowly before gradually increasing the intensity to avoid injury and get the most out of the exercise. Remember to keep your movements controlled and steady throughout the exercise, and avoid any pain or discomfort in your shoulder joint. So, if you’re ready to improve your shoulder mobility and flexibility, give Around The Worlds a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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