- Exercise & Fitness
Shake Weight Workout for Arms, Shoulders and Chest
The Shake Weight Works
If you just want a really good laugh, watch the hilarious Ellen Show video below, but to discover what the Shake Weight really can do to your body - good or bad, read on...
Warning! For your own safety, under no circumstances, should you buy or use the Shake Weight before reading this article to the very end. Although Shake Weight workouts can work wonders for your arms, shoulders and chest, the question is: How to use the Shake Weight safely and most effectively to avoid disappointment and injury.
Not Just For Women
Despite its funny suggestive double-meaning reputation and the ridiculous hardcore advertising as shown by Ellen, the Shake Weight is a good invention and definitely works. Yet like many new pieces of exercise equipment, the Shake Weight was probably launched by well-meaning money hungry enthusiasts for a breakthrough in the mega fitness equipment industry. And they might, for a short time, succeed. But with the current lack of proper physical education for the buying public, the Shake Weight will probably end up with all the other pieces of fitness junk in the attic or at a car boot sale.
But Sue, you just said that the Shake Weight definitely works, so what are you saying?
Well, read on ...
Read the Company Blurb:
“Ladies, when you put on that sleeveless dress what’s the first thing that sticks out? Our arms! ...Shake Weight is the flab-busting breakthrough ... based on ... Dynamic Inertia ... only 6 minutes a day to work out your arms, shoulders and chest. Get the Shake Weight and get arms you'll be proud to show off.”
My Answer to the Blurb:
flab-busting breakthrough? But unless you read this hub very carefully, Shake Weight will give you:
- A stiff neck
- Upper Back Tension
- Shoulder Strain
- Wrist and Fingers Stress
- A Shaken Up feeling like you got the jitterbugs
- And maybe ... if you use your imagination, induce the biggest multiple orgasm ever.
But Sue, a minute ago you said that the Shake Weight definitely works, so what’s the problem?
The problem is that any fad used dumbly as an exclusive exercise method is bound to fail the customer. There is more to toning your arms, chest and shoulders than being made to vigorously shake a phallic object, as you well know. Before muscle toning can have any beneficial effect, the base structure, the skeleton, has to be well aligned. Building muscle on a poor structure causes damage. You might aggravate your aches and pains, perhaps even injure yourself. The customer then blames the piece of equipment and discards it. Bye, bye Shake Weight, go and join all your fad siblings on the scrap heap.
How is YOUR Posture?
So how can it work Long Term?
The Shake Weight can only work in the long run for those who have a sound posture and have already achieved a great deal of suppleness and strength in the neck, shoulders, wrists and finger joints. The Shake Weight is not for those with:
- poor posture
- permanently raised, forwardly stuck shoulders
- an over-curvature of the neck (those that carry the head in front of the body)
- weak hands
- weak wrists
- fallen foot arches
- weak knees
- weak hips
For people with the above conditions, using the Shake Weight would only make a miss-aligned body hold its miss-aligned body parts in a stronger, even more miss-aligned way, i.e. with enormously increased tension. This would aggravate the conditions and cause further damage to the body.
Before Using the Shake Weight
Before using the Shake Weight, make sure your shoulders can fully relax, are well placed at the side of your body, as explained in the Shoulder Alignment paragraph of How To Treat A Stiff Neck. Hold your neck straight above the spine, and keep your wrists and fingers loose. In other words, your posture should be near perfect. Or else you might injure yourself as the weight and strong vibration of the Shake Weight are quite demanding on the body.
What About Us, Normal People?
For those who don’t fall into the "perfect posture" category (just about everybody), the only safe and beneficial way to use the Shake Weight is to:
- Lie on the floor, on a soft mat or folded towels, on your back.
- In addition, you could have a larger bolster or firm cushion under the knees to keep the curve behind your waist as shallow as possible - as close to the floor as the spinal curve permits.
Now in this comfortable, correctly aligned position you may safely use the Shake Weight to tone up your arms- But remember, without lifting the elbows, as doing so would engage and maybe hurt the shoulders, back and neck.
Comfort is the Key to Fitness
Toning Forearms, Biceps and Triceps
- Keeping your elbows on the floor, lift the Shake Weight off the floor and put it down again. Experiment with the height and the angle from your body and establish a sequence. At all cost don’t take your elbows off the floor yet.
- To tone the triceps turn over onto your front (take away the bolsters), keep your neck relaxed, with your head resting on the floor on one cheek, and palms facing up. Now with a straight arm, lift the Shake Weight off the floor behind you, trying a few different heights and angles until you find a comfortable routine.
The number of reps for 1. and 2. above: between 8 and 32 at your own discretion. Try to reach your own limit of endurance and don’t forget to establish a matching breathing pattern, breathing in on the “up”, and out on the “down” motions. It helps a great deal to exercise to your favorite music.
This little sequence is most useful for anyone with stiff shoulders, even if you have no intention of buying the Shake Weight or as a preparation, even a recovery move after using it.
- Lie on your back, with your arms spread out at shoulder height.
- Pull up your joined knees and place them at your right side on the floor. If they don’t reach, place a cushion or bolster under them.
- Relax. Where is your left shoulder? Has it risen off the floor?
- Now draw a backward circle on the floor with your extended left arm. Look at your hand while doing so. You will now feel where the stiffness in your shoulder is at its strongest (usually where the X is on the picture).
- Gently and repeatedly move through the stiff part of your circle until your left shoulder stays on the floor and your fingers no longer have to leave the floor to trace the circle.
Repeat on the other side.
Note: If your shoulder comes off the floor while circling your arm, then I’m afraid you are not ready to take your elbows off the floor with your Shake Weight machine. But you will very soon, once you get your shoulders back into their intended anatomically correct place.
Advanced Spinal Twist and Shoulder Loosener
Arm Swings and Circles
At first, Arm Swings and Circles should be done without any weights at all. At this point, the limp weight of your own arm is enough resistance for loosening and toning your shoulder. Once your shoulders are loose and strong without any additional weights, you may progress to wearing wrist weights, hold a dumbbell or, eventually for the most advanced version, you could try slowly doing the Arm Swings and Circles using the Shake Weight (at your own risk).
- Stand in a stable lunge position, the left foot in front and the right foot behind with the front leg bent and both heels on the floor.
- Swing the right arm up as far as you can until you feel the limit in the shoulder joint.
Swing the arm down and back, again as far as you can feel it stop in its joint.
Breathe in on the uplift and out on the down swing. Use momentum rather than force, allow the arm to drop as it goes down. Do about eight or more swings while increasing speed and momentum until you are sure that all the little crackly noises (stiffness) have gone from your shoulder joint.
Reverse the position of the feet and repeat with the left arm.
Arm Swings And Circles
Full Arm Circles
Stand in the same lunging position as in the previous sequence and now make continuous backward circles with your arm. Again, breathing in as you go up and breathing out as you go down. Begin slowly and increase the speed of the movement until your arm wants to circle quite fast to throw off all the tension; until you feel a tingling in your fingertips. If you look at your hand, it is quite red, full of blood. When you finish, hold the arm above the head and shake the hand to allow all the blood to flow back down again.
Change the position of your feet and repeat on the other side.
Note: Welcome any clicking or crunching noises in your shoulder as long as it doesn't hurt. Your Arm Swings and Circles are oiling your rusty joints. After a few repetitions those noises soon vanish.
Where Can You Order The Shake Weight?
You can buy a Shake Weight directly from Amazon. Short delivery time and guarantees included. I ordered one and it arrived a week later, but then I live in the middle of nowhere and had to go to my post box in the village to collect it. I never looked back though, it's a great piece of fun fitness equipment and really works for me.
Now the Shake Weight can Work
So like with any new piece of fitness equipment, the Shake Weight can work very well indeed for people with a good deal of body awareness. Having body awareness does not require you to be a professional fitness expert or an athlete. Anyone can become well informed and increase self-awareness in the body with research, experimentation, choosing what works for you and then, a lot of practice.
Have fun with the Shake Weight and please join the conversation by asking questions and sharing your experience in the comments section below.
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© 2016 JULIETTE KANDO - You may link to this article, but you may Not copy it. Copied content will be reported with a DMCA notice and will be removed.