If you want to be an indispensible member of a Jacksonville cheerleading squad, you don’t only need a strong core and legs, you also need to improve your upper body strength. You need strength in your arms, chest and shoulder to be able to lift flyers and to stabilize them once they’re on air.
You also need such strength to catch them during stunts or in case an unfavorable incident happens.
There are lots of ways to do this, but none can be as effective as the following workout routine:
The most effective way of strengthening your arm muscles, chest and shoulder is through push ups. It can also build back and abdomen muscles.
You need to start in a plank position, then place your hands so that they are kept slightly wider than your shoulders. Slowly bend your elbows and lower down your body until your chest almost reaches the floor. Push yourself up to return to the original position.
To build your core muscle strength, contract your abs by pulling your stomach upwards to your spine.
If you cannot do full pushups, you may also try half pushups, half-plank or knee push ups.
Similar to pushups, pullups can build muscles on your arms, shoulder and chest. It can also improve your core muscle strength as long as you engage your abs.
Find an overhead bar (or install one) and make sure it is secure and can handle your weight. Hang securely from the bar and gently pull yourself up until your chin clears the bar.
If you can’t do full pull ups, you can try an alternative such as standing up on a box and jumping up until your chin is over the bar. Do this until you develop enough arm strength to be able to do the full pull ups.
There are different ways to build arm muscles so you can carry your Jacksonville cheerleading teammates. Find a set of dumbbells that are not too heavy or too light for you. Grip the dumbbells slightly wider than your shoulders and push them upwards until your arms are straight.
While doing this, make sure your feet are slightly apart and your abs are engaged, so you can also develop core strength. Pull the dumbbells down to your shoulder level and repeat the process three sets of 10-12 reps.
Remember, whatever workout you try to do, make sure to engage your abs because core strength is very much important when it comes to cheerleading.