VIDEO
Plank Variation, Plank Jumps, Plank Jumping Jacks, Plank High Knee Lifts, Elbow Plank Side Leg Lifts, Elbow Plank Reverse Leg Lifts, Elbow Plank Hip Twist, Pushups
- Core
- Arms
- Legs
- Abs
- Trapezius
- Gluteus
- Hips
Level:Intermediate
Trainer:
Equipment:Fitness Mat
Plank Variation, Plank Jumps, Plank Jumping Jacks, Plank High Knee Lifts, Elbow Plank Side Leg Lifts, Elbow Plank Reverse Leg Lifts, Elbow Plank Hip Twist, Pushups
- Core
- Arms
- Legs
- Abs
- Trapezius
- Gluteus
- Hips
Level:Intermediate
Trainer:
Equipment:Fitness Mat
1. Start with the plank position. Jump with your legs forward without changing the position. Get back and move your legs sideways. 2. Being in a plank position run staying in this position. 3. Being in a plank position put your left leg upwards. Bend your right knee. Move your hips sideways. 4. Start with a push-ups position. Do a push-up and go to the plank position. Repeat it.
save to ...
RECOMMENDED FOR YOU
- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
- Core
- Arms
- Back
Duaration: 00:15
save to playlist
- Biceps
- Trapezius
- Shoulders
Duaration: 00:15
save to playlist
- Core
- Arms
- Back
Duaration: 00:15
save to playlist
- Core
- Back
- Abs
Duaration: 00:15
save to playlist
- Core
- Arms
- Legs
Duaration: 00:13
save to playlist
- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
- Core
- Legs
- Abs
Duaration: 00:15
save to playlist
- Core
- Back
- Legs
Duaration: 00:15
save to playlist
- Core
- Legs
- Abs
Duaration: 00:15
save to playlist
- Gluteus
- Quads
- Hamstrings
Duaration: 00:15
save to playlist
- Biceps
- Upper Back
- Lower Back
Duaration: 00:15
save to playlist
- Arms
- Back
- Legs
Duaration: 00:15
save to playlist
- Legs
- Gluteus
- Hips
Duaration: 00:15
save to playlist
- Arms
- Legs
- Abs
Duaration: 00:15
save to playlist
- Core
- Back
- Legs
Duaration: 00:15
save to playlist
- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
Side Plank Hip Dips Variation, Bicycle Crunches, Superman Variation, Vertical Leg Crunches, Scissors
- Arms
- Back
- Legs
Duaration: 00:15
save to playlist
- Core
- Arms
- Legs
Duaration: 00:15
save to playlist
- Core
- Legs
- Abs
Duaration: 00:15
save to playlist
Blog
Believe it or not, wrist muscles are extremely important. In fact, developed wrist muscles allow you to correctly do such exercises as planks, push-ups, handstands, as well as various workouts with dumbbells. In other words, most sports require strong wrists, and if you want to succeed in gymnastics, martial arts, CrossFit, or climbing, you have to make sure you have strong wrist muscles. But how to achieve that? Let's talk about wrist muscles and how to develop them in more detail.
Why are wrist muscles so important?
Not many people know about the importance of wrist muscles, yet strong wrists are significant in fitness and many other sports. The thing is that developed wrists and joint mobility are significant for avoiding injuries. For example, such sports as tennis, volleyball, CrossFit, boxing, gymnastics, archery, basketball, canoe, and even bowling have a rather serious load on the hands and wrists. Therefore, one wrong move can cause significant damage to the muscles and tendons of your wrists and hands. At the same time, developed and stretched muscles lower the chances of getting severely injured or injured at all. So this is the main reason why working on wrist muscles is so important for pretty much everyone.
Do I need to develop wrist muscles if I don’t do any sports?
Of course, now many of you can come to the conclusion that they do not have to work on their wrists because they don’t do any sports or do those sports that do not require strong wrists. Well, this is, obviously, not true. Perhaps everybody needs to work on their wrists, especially people who work long hours on the computers. The thing is typing and mouse clicking is not particularly good for the health of our wrists because of the positions of our hands during those activities. Moreover, some people even struggle with carpal tunnel syndrome, which is often caused by typing. However, typing is not the only thing that can cause this syndrome. Pianists, guitarists, as well as other people whose work involves repetitive movements of the wrist, are in the risk group. Certainly, this is a rather unpleasant disease but you can lower the chances of getting it by regular exercising. So the answer to this question is: yes, you do need to work on your wrist muscles even though you don’t do any sports.
Best workouts for wrists
Now as we know how important it is to work on your wrist muscles, let us take a brief look at the best exercises for developing these muscles. So here they come:
Dumbbell rows
Holding dumbbells
Wrist stretching
Hand rotation with dumbbells
Tennis ball squeeze
These simple exercises will help you strengthen your wrists and hands and therefore help you maintain your wrist health, so make sure to give them a try.
Final thoughts
As you can see, strong wrists are not only important for athletes, but also for regular office workers, musicians, and pretty much everyone. So why don’t you start working on your wrists now?
Read more
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.
Read more
Did you know that the deltoid muscle is composed of three parts? Therefore, in order to train more effectively, we need to pay attention to each of them. By doing so, harmonious development of the deltoid muscle is possible. Therefore, the goal is to perform special exercises so that the function of each ligament of the deltoid muscle is involved during training.
If you want to strengthen your deltoid muscles, you need to train them regularly, so we recommend that you do these exercises for the deltoid muscles
Side Dumbbells
If you want to develop the posterior deltoids in your shoulders, this is a great exercise to do. It not only works with the deltoids but also the obliques.Hold the dumbbells with a neutral grip and perform bending forward a little keeping your back straight, at this time the dumbbells should be raised to the level of your ears.
Front Pull-Up
This exercise is great for training the upper body and abdominal obliques.In a seated position, hold a dumbbell in each hand. Lower your arms. Next, raise the dumbbells so that they are parallel to the floor. As you do so, keep your arms straight. When they reach shoulder height, stop. Lower the dumbbells in the same manner. Do the same with the other arm.
Lifting to the Side
Experts recommend performing these exercises to effectively train the outer deltoid muscles. The effectiveness of your training depends on proper practice, so follow these instructions exactly. Hold a dumbbell in each hand and stand up straight. Now slowly lift the dumbbells. When the dumbbells reach shoulder height, hold them there. Then lower the hands slowly and return to the position from the start.
Bench Press
Place the barbell on your chest and bring your elbows forward while tensing your abs, glutes, and legs. Repeat lifting and lowering the barbell, then lifting and lowering again.Do not lift as the bar passes over your face, but lower it toward you for optimal trajectory.If the bar remains in front of you instead of over your body at the apex, you will increase the load on your lower back. Try lifting the bar behind your head. Perform 3-5 sets of 6-8 movements each.
Free Arm Pushups
The exercise itself is a repetition of a smaller range of push-ups with the barbell raised.Stand in an inverted position with your feet against the wall. Bend your elbows to lower your body and place your head on the floor. Lower your head backward and repeat. Be careful when lowering your head to the floor (any unintentional movement can injure your neck).Placing a blanket or thick book under your head will make the exercise more effective.To make it more difficult, place some kind of solid support under your arms. The more reps you do in a set, the better. Perform 3-5 sets, depending on your mood.
Developing your deltoid muscles will improve your athleticism and give you a beautiful body, so if you dream of a beautiful body, please do these exercises.
Read more
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.
Read more
Many people mistakenly believe that developing shoulder muscles is not important. Well, obviously, it’s not true. So why is it important to work on the shoulder muscles and how to improve them is the topic of this article.
What Are Shoulder Muscles?
Shoulder muscles are basically the muscles that provide shoulder movement. These muscles are voluntary, meaning we control their work. The main functions of the shoulder muscles are the following:
Holding the shoulder joint and its bones in place
Allowing your shoulder joint to rotate
Providing the ability to move your arms forward, up, and down
Shoulder joint protection
As you can see, these muscles are extremely important for performing basic things such as lifting objects or holding something. In addition to that, these muscles are rather important for certain sports that require lots of jerky movements in the shoulder area. For example, dancers, basketball players, tennis players, swimmers, and others. All in all, shoulder muscles do a lot of work, which is why we have to develop them.
Why Do I Need to Work on My Shoulder Muscles?
We have already partly answered this question above, but we’ll give you a more detailed answer just to make things clear. First of all, strong shoulder muscles are a must for many athletes, dancers, and fitness enthusiasts who actively involve arms and shoulders in their activities. The thing is, these muscles are rather fragile, and jerky movements can lead to an injury. At the same time, if one works on these muscles regularly, they significantly lower the risks of possible injuries. But what about people who are not professional dancers or athletes? Well, even if you are not a pro athlete, you still need to go to the gym at least a few times a week to maintain your health, and simple workouts can also cause an injury if you have weak shoulder muscles. So as you might have already understood that working on the shoulder muscles is a must for everyone.
Exercises for Improving Shoulder Muscles
So what workouts can you do to improve your shoulders? Well, why don’t you consider the following ones:
Push-ups
Barbell overhead press
One-hand push-ups
Half-kneeling landmine press
Dumbbell shrugs
Arnold press
Sideways dumbbells
Push press
Barbell press
Wide-grip seated row
Final Thoughts
Stronger muscles minimize the risks of having severe injuries while working out or even doing your regular chores. So no matter if you are a pro athlete or dancer or just a regular person, you should consider working on your shoulder muscles.
Read more
SAVE TO ...