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Fit and strong arms is the goal of every fitness enthusiast. The thing is our arms are always the center of attention because it’s pretty difficult to hide them under clothes throughout most of the year. So how to make sure your arms look good in any clothes? Well, this is exactly what we’re going to talk about in this article. So without any further ado, let us begin. Do Not Expect Immediate Results Most people believe that a month of exercising is enough to see drastic results and therefore if they don’t see any progress, they simply give up. Of course, it’s not the best strategy. In fact, you shouldn’t expect immediate results. You have to move towards your goal gradually and patiently. The thing is, because of our anatomy, growing arm muscles is pretty challenging, especially if you want to get rid of the fat in the triceps area. So take baby steps and do not give up if you don’t see the result after just a few weeks of training. Always Warm Up before Training Many people underestimate warming up, thinking it’s not necessary. Obviously, it is wrong. You have to warm up before doing any type of exercise to avoid injuries, especially if you do not do sport regularly. So how to warm up before an arm workout? Here are some simple warmup exercises: Arm rotation (2-3 minutes) Arm stretches above your head Scissors exercise Wrist rotation (2 minutes) These simple exercises will help you warm up and proceed to more challenging workouts for arms. Do Effective Exercises Not all the exercises can actually help you achieve your goal, which is why it is important to select those workouts that actually work. We recommend the following exercises for developing arm muscles: Lateral raise Push-ups Plank Dumbbell row Plank to push-up Incline bicep curl Underhand seated row Prone dumbbell spider curl Diamond press-up Javelin press These workouts will surely help you work on your arms, so make sure to find out more about them as well as try them. Stretch After Your Workout Stretching is extremely important for pretty much all muscle groups and arms are not an exception. It helps to relieve muscle tension as well as prevent muscle soreness. So after you are done with the strengthening exercises for your arms, make sure to stretch for at least a few minutes. You can do the following stretching exercises: Eagle arms Standing bicep stretch Reverse prayer Horizontal arm extensions Assisted side bend Overhead triceps and shoulder stretch Fingers up and down stretch Cross-body shoulder stretch These simple stretches will surely help you reduce or even avoid muscle soreness after working out, so give them a try. Final Thoughts Strong and fit arms is perhaps the biggest dream of all fitness enthusiasts and not only. Luckily, regular training can help you quickly achieve this goal. So why don’t you start moving towards your dream now?

Many people want to have beautiful thighs. Unfortunately, to keep them in good shape requires long and hard work. Here are some exercises that are sure to help you work out your thighs. Cross Lunges This deep stretch will improve your thighs and give you energy. Spread your legs and point your feet outward. Bending your knees, lower yourself into a squat position. Put the palms on your hips above your knees to deepen the squat and stretch further. Jump up and put your feet in front of each other, straightening and crossing your legs as you land. Get back to the position from the start and repeat the actions with the opposite leg. Repeat this exercise as many times as possible, alternating between the two legs, for at least 40 seconds. Knee Squats Knee squats together are better to strengthen the inner thighs, quads, and hamstrings than regular squats. And to avoid wasting time, you can work your arms at the same time. Stand up straight with your feet together. Pick up some dumbbells, bend your arms at the elbows, and bring them into contact with your shoulders. Perform squats with your knees bent and your hips pulled back as if you were going to sit on a chair. Keep your feet together throughout the exercise holding the weight on your heels. Now extend your arms upward. Return to the start without transferring the weight to your toes. Do 10 repetitions. Elbow Plank Leg Lift Add leg lifts to the regular elbow plank to improve hip work. Lie on your side, and bend your right arm at the elbow leaning on it. Stretch your leg so that your body is in a straight line. Try to lean only on the outer edge of your right leg. Place your left hand on your hip. Feel your spine stretching and the tension in your abs, then raise your left leg slightly to your hip. Slowly put it back down. Without bending at the waist or leaning on your shoulders, place the weight on your elbows. Do about 15 reps on both sides. Leg bend swing This is one of the most popular exercises for strengthening the hips and thighs. It is suitable for everyone, requires no additional equipment, and does not involve the spine. This combination works the posterior, anterior, lateral, and medial thighs. Start doing the plank with your palms under your shoulders and your knees under your pelvis, keeping your back in position. As you exhale, push up on your heels; do 20 reps on each leg for four sets. Side push-ups If this is your first time doing this exercise, you don't need any dumbbells - learn the leg movements first. Holding a dumbbell in your right hand, run hard to the left and place your right hand onto your right leg. Lower your hips as far as you can and lean on your heels. Point your toes forward and bend your leg at a 90-degree angle. Push off with your left foot and get into a courtesy position: left foot back, right foot forward. Raise your arms with weights upward, pointing your feet up. Keep your hips and legs tense. Do not return to the start for the repetitions, but go straight from squat to side position. Perform three sets of 10 reps each, then switch sides. Final Words If you know that beautiful thighs are a reality and you have these exercises, then why not try and make your body better?

СWorking on the core muscles is not only essential for good looks, but also for your health. In this article, we will talk about core muscles and how to develop them. So without any further ado, let us begin. Core Muscles: What Do They Consist of? To put it simply, core muscles consist of two main groups, which are central and peripheral. The central muscles resemble a sac that protects internal organs by covering the abdominal cavity. In other words, we need these muscles to keep the vital organs safe. In fact, if we didn’t have these muscles, a slight kick in the abdominal area would cause significant damage to vital organs. Central muscles can be divided into several parts, which are: Front - abs Lateral parts - oblique muscles and the surrounding muscles Back - the muscles that support the spine Upper wall - diaphragm Lower wall - pelvic floor muscles The second group of core muscles, the peripheral muscle group, consists of the trapezius, the latissimus dorsi muscle, the pectoralis muscle, the buttocks, and the muscles of the shoulder girdle. These muscles are essential for our posture and back health, which means that developing those is rather important for everyone who wants to be healthy and look beautiful. Both central and peripheral core muscle groups are extremely significant for our health, posture, as well as the way we look. Therefore, in the next paragraph, we are going to talk about the best exercises for strengthening these muscles. Best Workouts for Strengthening Core Muscles So we made it pretty clear that developing core muscles is important for pretty much everyone. So what exercises can you do to strengthen these muscles? Well, here they come: High plank Supine toe tap Hollowman Bird Dog Crunches Bicycle crunch Superman Warrior crunch Supine leg lifts Elbow to knee Bridge Mountain climber V-sit V-ups Side plank Plank shoulder taps Turkish get-up Elbow plank twists As you can see, there are many workouts that will no doubt help you develop core muscles and eventually become healthy and fit. So why don’t you grab your fitness mat and try at least some of these useful exercises to see their effectiveness yourself? Wrapping Up Not only are core muscles essential for beautiful abs, but also rather important for your back health and posture. Furthermore, these muscles protect your internal organs, which is a pretty important feature. Therefore, if you regularly train but you always avoid core exercises thinking they are not as important as the workouts for your legs or arms, you better stop doing that because core muscles are perhaps the most important muscle group in your body.

While working on their arms, many people concentrate on the biceps and completely forget about the workouts for the triceps. Of course, working on your triceps is super important since you have to develop these muscles in order to have strong and relief arms. So how to train your triceps and grow beautiful muscles? This is the question we’ll try to answer in this article. Is It Difficult to Develop Triceps? Many people believe that growing triceps is extremely challenging, but luckily, it’s not true. The thing is anatomically triceps are rather easy to train and eventually grow. At the same time, these muscles easily get sore after training and therefore impact your entire arm workout routine since you aren’t able to do certain exercises. In general, working on triceps is not as difficult as many people think, yet it still requires some time and effort. How Long Does It Take To Grow Triceps? The amount of time it takes to develop triceps depends on what you are striving for as well as what you start with. For example, if you are skinny and you just want to make your arms more fit, a few months will be enough. In case you want to grow really pronounced muscles, you might need from 6 to 12 months. At the same time, if you have some extra pounds, working on your triceps can take longer since you also have to lose weight. As you can see, every situation is different, so it’s hard to give you the precise amount of time you’ll need to grow your triceps. How Often Should I Exercise? To grow any muscle group as well as be healthy and fit, you need to work out at least three times a week. Of course, you need to understand that even if you try to develop triceps, you still have to work on other muscle groups, so all the muscles in your body are harmoniously developed. In general, most trainers recommend doing 4-6 exercises for triceps during your workouts. Each exercise has to be done in 2-3 sets, while the set has to have 10-15 repetitions. In addition to that, you have to keep in mind that you should start with simple workouts and gradually move towards more advanced ones to see the results of your training sessions. Exercises for Triceps Of course, many of you are interested in the best workouts for developing triceps muscles. Well, first of all, you can head to our video sessions and rain with our experienced coaches. Secondly, you can check out the following workouts: Close-grip bench press Tricep dips Lying triceps extension Isolated triceps extension Cable rope tricep pushdown JM press Diamond push-ups Underhand cable pushdowns One-arm overhead extension Dumbbell tricep extensions Bench dip Dumbbell floor press Push-up One arm kettlebell floor press 45-degree incline dumbbell chest press Wrapping Up Gorgeous triceps is a dream come true for any fitness enthusiast and professional athlete, so no wonder why these exercises are so popular. Head to our videos section and explore triceps workouts from our instructors.

Sure, everyone familiar with running knows the importance of strengthening the foot and ankle ligaments. The other thing is that sometimes it's hard to spend 5-10 minutes preparing for ankle exercises: we get dressed, lace up our shoes and run down the street. This is unfortunate. After all, good elastic ligaments can reduce the risk of leg pain. And strong ankle muscles can improve lower back and even shoulder strength when you're running or just walking. Of course, there are plenty of good exercises to help you strengthen your ankles, so without further ado, let's take a look. Stretching Sit on the floor and straighten your leg in front of you. It's important to make sure your big toe, little toe, and heel stay in the same direction as you extend your foot. Only then the muscles will be strengthened and stretched in a balanced manner so that you don't walk and run with your foot falling out or in. While pulling your foot apart, stretch your toes as much as possible, as if you were lengthening them, without tucking them under your feet. Repeat 15 times. Rolling Pose From a seated position, place your feet in front of you and bring your feet as close to yourself as possible. Spread your knees and keep your feet together. Keeping your feet in this position, place your hands on the floor, bend your body forward and lift your pelvis off the floor and try to stay in this position for a while. If you feel your potential, you can roll to the left and to the right, touching your feet with the palms of your hands. Rising and falling Exercise It is traditionally recommended to do these on a ladder, but doing them slowly on a flat surface will give good results. Raise your toes as high as you can, keeping your heels in the air, then bend your knees so your heels are forward. Place your heel on the floor and then straighten your leg. It is very important to make sure your knees and ankles don't flip or drop. Dumbbell Squats Deep squats are good for developing the ankles, and when combined with dumbbells or barbells (if you have trained enough), this exercise is even more effective. Start with dumbbells that you can lift 15 times without dropping to the floor. 2-3 kg is suitable for beginners. Bodybuilders need to lift more weight to develop their leg muscles. Make a deep squat as follows: stand up straight with your feet shoulder-width apart, arms at your sides, holding a dumbbell, or if you are doing the exercise with a barbell, place it in front of your chest or behind your head. Sit down with your knees bent and your hips on the floor. Keeping your back straight, squat down until your thighs are parallel to the floor. Keep your knees straight over your feet at all times and do not extend your knees further than your toes. Return to the starting position. Perform 2 sets of 10-15 squats each. Lunges Keeping your torso straight and your shoulders back, step forward and sit until both knees are at a 90-degree angle. Your knees should not protrude over your toes. Do a series of two on each leg and repeat 10 times. Final Words Strengthening your ankles is crucial for professional and amateur athletes alike, so whether sports are your life or you're just exercising to stay healthy, in is necessary to work on your ankles.