Around the world exercise muscles worked – Discover the ‘Around the World’ exercise, an effective and versatile movement that targets multiple muscle groups. From its origins to its variations, this guide delves into the mechanics, benefits, and proper technique of this dynamic exercise.
Incorporating the ‘Around the World’ exercise into your fitness routine can enhance your strength, mobility, and overall fitness. Read on to explore the muscles worked, variations, and progression plan for this multifaceted exercise.
Around the World Exercise
The ‘Around the World’ exercise, also known as the ‘Shoulder Clock’ or ‘Clock Circles,’ is a dynamic and versatile movement that primarily targets the shoulder muscles. It was popularized by physical therapists and fitness professionals as a comprehensive exercise for improving shoulder mobility, stability, and strength.
The basic movement pattern of the ‘Around the World’ exercise involves a continuous circular motion of the arms. Starting with the arms extended overhead, the arms are moved in a clockwise or counterclockwise direction, tracing a large circle in the air.
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The movement is performed with controlled and fluid motion, engaging various shoulder muscles throughout the range of motion.
Muscles Worked
The ‘Around the World’ exercise is a compound movement that targets multiple muscle groups in the upper and lower body.
The primary muscle groups involved include:
Upper Body
- Pectorals (chest muscles)
- Triceps (back of the upper arm)
- Shoulders (deltoids)
- Biceps (front of the upper arm)
Lower Body
- Quadriceps (front of the thigh)
- Hamstrings (back of the thigh)
- Calves (back of the lower leg)
- Glutes (buttocks)
Variations and Modifications: Around The World Exercise Muscles Worked
The ‘Around the World’ exercise offers variations to suit different fitness levels and goals.
Variations include:
Weighted vs Unweighted
- Weighted:Using weights (e.g., dumbbells, kettlebells) increases resistance, enhancing strength and muscle activation.
- Unweighted:Bodyweight-only variation, suitable for beginners or those seeking bodyweight training benefits.
Full vs Partial Range of Motion
- Full Range of Motion (ROM):Completing the full 360-degree rotation, targeting a wider range of muscles and maximizing flexibility.
- Partial ROM:Limiting the rotation to a smaller arc, reducing the difficulty and focusing on specific muscle groups.
Exercise Progression
Progressing in the Around the World exercise involves gradually increasing the intensity and challenge to continue stimulating muscle growth and development. This can be achieved by manipulating sets, reps, frequency, and incorporating variations.
Sample Progression Plan
Here’s a sample progression plan for the Around the World exercise:
- Week 1-2:2 sets of 10-12 reps, 2-3 times per week
- Week 3-4:3 sets of 10-12 reps, 2-3 times per week
- Week 5-6:3 sets of 12-15 reps, 2-3 times per week
- Week 7-8:4 sets of 12-15 reps, 2-3 times per week
- Week 9+:4 sets of 15-20 reps, 2-3 times per week
As you progress, you can also incorporate variations such as using a resistance band or adding weight to increase the intensity.
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Benefits and Limitations
The ‘Around the World’ exercise offers various benefits for fitness enthusiasts:
- Enhances mobility and flexibility in the shoulders, chest, and spine.
- Improves rotational power and control, which can be beneficial for sports requiring quick changes of direction or rotational movements.
- Strengthens multiple muscle groups, including the shoulders, back, and core.
- Can help improve posture and reduce muscle imbalances.
However, it’s important to consider some limitations or considerations associated with the exercise:
- May not be suitable for individuals with shoulder injuries or instability.
- Requires a certain level of shoulder mobility and flexibility to perform correctly.
- Can be challenging to master, especially for beginners.
Safety and Technique
Mastering the proper technique for the ‘Around the World’ exercise is crucial to ensure effectiveness and prevent injuries. Here’s a comprehensive guide to help you execute the exercise safely and effectively:
Proper Technique
- Start by standing with your feet hip-width apart, knees slightly bent, and core engaged.
- Raise your arms laterally to shoulder height, palms facing forward.
- Keeping your arms straight, begin rotating them in a clockwise direction, making small circles.
- Continue the circular motion for 10-15 repetitions, then reverse the direction and rotate counterclockwise for another 10-15 repetitions.
Safety Precautions, Around the world exercise muscles worked
- Avoid swinging your arms too vigorously, as this can strain your shoulders.
- Keep your elbows slightly bent throughout the exercise to prevent hyperextension.
- If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
Common Mistakes to Avoid
- Incorrect arm position:Ensure your arms are raised to shoulder height and kept straight throughout the exercise.
- Over-rotation:Avoid rotating your arms too far, as this can put excessive stress on your shoulders.
- Lack of core engagement:Keep your core engaged to stabilize your body and prevent lower back strain.
Closing Notes
The ‘Around the World’ exercise is a valuable addition to any fitness regimen, offering a comprehensive workout for various muscle groups. By understanding the muscles worked, variations, and proper technique, you can maximize the benefits of this exercise and achieve your fitness goals.
Commonly Asked Questions
What are the primary muscles worked by the ‘Around the World’ exercise?
The primary muscle groups targeted are the shoulders, chest, triceps, back, and core.
Are there any variations of the ‘Around the World’ exercise?
Yes, variations include weighted or unweighted, full or partial range of motion, and single-arm or double-arm variations.
How can I incorporate the ‘Around the World’ exercise into my fitness routine?
Start with 2-3 sets of 10-12 repetitions, gradually increasing the weight or resistance as you progress.
