VIDEO
Downward Facing Dog, Four Limbed Staff, Side Plank Hip Lifts, Side Plank Crunches
- Core
- Arms
- Back
- Legs
- Abs
- Triceps
- Trapezius
- Hips
Level:Intermediate
Trainer:
Equipment:No Equipment
Downward Facing Dog, Four Limbed Staff, Side Plank Hip Lifts, Side Plank Crunches
- Core
- Arms
- Back
- Legs
- Abs
- Triceps
- Trapezius
- Hips
Level:Intermediate
Trainer:
Equipment:No Equipment
1. Start with a push-up position. Lift your hips up and down. 2. Start with a plank on your left side. Left your hips up and down. 3. Start with a left-hand plank position. Bend your knee to touch the right elbow.
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Blog
People often underestimate hamstrings. Often, focusing on training the quadriceps and calves, hamstrings seem less important. However, you should remember that neglecting any muscle has aesthetic and medical consequences that can be avoided if you work it properly. The reason you shouldn't ignore these muscles is not just about the symmetry and appearance of your body. Hamstring weakness is one of the most common causes of injury in most professional athletes.
The best way to strengthen your leg muscles is to work them out properly. So let's have a look at the exercises.
Barbell 90
The main advantage of this exercise is that you don't need much equipment, just a simple barbell. Starting in a standing position and holding the barbell on your shoulders, keep your back straight. While bending your knees slightly, tense your hips, and bend forward 90 degrees. Then return to the starting position inhaling. Except for hamstrings, this exercise will also strengthen your hips and back.
Hyperextensions
Hyperextensions are a great workout for your hamstrings as well as the lower back and glute muscles. Sit on the hyperextension training machine comfortably with your heels pressed against the platform at the bottom of the trainer. Place your arms crossed in front of your chest or behind your head. Slowly lower yourself down until you inhale and feel the stretch in your lower back and leg muscles. Without stopping at the bottom point, straighten up to the starting position and exhale. Return to the beginning position then. Maintain your head in line with your torso, keeping your back straight throughout the exercise.
Tights Up
This exercise can be done on the playground with two pull-ups or simply by placing your feet on a chair or bench. We will present a variation of the home exercise.Choose a sitting position on the floor with your feet on a chair. Lift your torso with your hands so that the tights are in the air. Bending your knees, raise the tights so that your body is paralleled to the floor. Perform 7-8 repetitions.
Single-Leg and Dumbbell
The exercise requires a good sense of balance and gives you good results. With a dumbbell in your hand, bring one leg back and keep it on the floor until the end of the exercise. Then return to the previous position. Repeat this exercise several times before you have tired.
Final Words
Hamstrings may look insignificant, but that has nothing to do with the fact that you can skip working these muscles. As a matter of fact, stronger hamstrings prevent you from many injuries. Therefore, don't delay and start exercising these muscles now.
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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.
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Upper back muscles are extremely important for the right posture, yet many people completely forget about these muscles while working out, which is a big mistake. So why are these muscles so important, and how to train them? These are the questions we will attempt to answer in this article.
What Is Upper Back?
The muscles of the upper back consist of two main parts, which are the trapezius and latissimus muscles. Apart from that, many experts also involve the back bundles of deltas in the upper back muscle group since they are involved in most workouts for the upper back muscles. At the same time, referring to these muscles as a part of the upper back is incorrect from the anatomical point of view.
The main function of the trapezius muscles is to provide the movement of the shoulder blades as well as make it possible to raise arms and lift objects. These muscles are also rather important for our posture as well as the ability to keep our back straight. At the same time, the latissimus muscles are located on both sides of the back. They resemble wings in shape and occupy almost the entire back area. These muscles are needed to pull the arms back as well as bring the shoulders to the body.
Why Do I Need to Develop My Upper Back?
So we have already figured out that the upper back muscles are responsible for the right posture as well as the ability to raise arms and lift objects, but who needs to work on their upper back? Well, a strong upper back is perhaps one of the main goals for everyone. In particular, among the people who need to work on their upper back are:
Office workers who work all day at the desk
Professional dancers and dance enthusiasts who need a strong back and perfect posture
Athletes who actively involve the neck, shoulder, and back muscles while doing their sports activities
Fitness enthusiasts and bodybuilders who strive to grow muscles and harmoniously develop all muscle groups
People who want to have a nice posture
So do you belong to any of these groups? We bet you do. So make sure to add at least a few upper back exercises into your workout routine.
Best Exercises for Upper Back
To wrap up, we would like to provide you with some useful workouts for your upper back, so without any further ado, here they come:
Reverse fly
Bent over barbell row
Barbell high rows
Single-arm dead stop row
T-pulls
TRX row
Upright row
Single-arm landmine row
Y-pulls
Face pull
Seated row
Hang clean
Renegade row
These simple exercises will help you develop your upper back muscles quickly and stress-free, so make sure to give them a try.
Wrapping Up
Developed upper back muscles are essential for the right posture as well as for avoiding injuries while doing other sports activities. So no matter if you are a professional athlete or not, you still need to work on these muscles.
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Sooner or later, every athlete gets injured, especially runners, and most injuries occur in the ankle joint, the medial and lateral parts of the foot. What are the possible causes? Too much training, weight, and the distance you are running. It may be too hard on your feet because we have been walking in shoes all our lives and most of us lead a 'lazy life' and that's why your ankles and feet don't develop properly. So if one day you just start running a lot of miles, your foot muscles will be overloaded leading to all kinds of injuries and inflammation.
Obviously, you need to train your feet in order to be able to do any exercise safely and without any impact on your health. So, let's take a quick look at some exercises for your feet muscles.
Warm-up exercises
Sit down and focus on your toes. Lift your big toe up. At the same time, press the remaining 4 toes toward the ground. Hold this position for 5 seconds. Now hold your thumb and lift the other 4 toes. Hold for 5 seconds. Repeat 10 times for each foot.
Knot
Take a medium-thick rope, about one meter long. Put the rope on the floor and sit on a chair in front of it. Use your toes to clasp the ends of the rope. Try to tie a knot. Do the exercise for 5 minutes. Note: This is a difficult exercise.
Knee Writing
Place a piece of paper on the floor. Sit in a chair and put one foot on the paper. Hold the pen with your thumb and index finger. Try to write any word, such as 'mom'. Do this exercise for at least 3-5 minutes.
Note: This exercise is very difficult. Do the exercise for 3-4 minutes.
Rolling Style
Sit in a chair keeping your back straight. Place a tennis ball under your feet. Roll the ball back and forth. Don't forget to keep your back straight. Do this exercise for 2-3 minutes. Repeat with the other leg.
Towel
Sit on a chair and place a towel under your feet. Grasp the towel with your toes. Your heels should be flat on the floor. Bend and unclench your toes and slowly pull the towel toward you. Switch feet and repeat the exercise. Perform 2 sets of 10 repetitions. You can perform more if you want.
Toe Lift
This exercise can be performed anywhere, even in the office when you are working at your desk. Sit with your feet flat on the floor. Raise your toes so that the arch of your foot is curved. Slowly lower your toes, keeping the arch of your foot so that you feel the tension in the arch of your foot. Hold this position for 5 seconds, then relax your foot. Repeat for each foot 5 times.
Having strong legs will allow you to perform many exercises safely, so don't underestimate leg training and do it at least a few times a week.
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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?
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