VIDEO
Half Handstand Variation with High Knee Jumps
- Core
- Arms
- Legs
- Abs
- Wrists
- Calves
Level:Advanced
Trainer:
Equipment:No Equipment
Half Handstand Variation with High Knee Jumps
- Core
- Arms
- Legs
- Abs
- Wrists
- Calves
Level:Advanced
Trainer:
Equipment:No Equipment
Begin with the downward facing dog position. Walk your feet in closer to your hands. Keep your left foot on the ground, lifting onto the ball and begin bending the knee. Lift the right leg and straighten it behind you. After taking a few hops, jump off the bent leg and lift the straight leg toward vertical. Keep flexing your lifted foot for engagement. Now, try to bring both heels to the wall. Keep breating deeply while your head is down between your upper arms. Remember to engage your legs and reach up through your heels.Walk your legs down the wall. Then get back to the starting possition with your feet on the ground. Make a deep squat and jump out.
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Blog
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.
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After the abdominal muscles are prepared, the obliques are the next step. The obliques are several groups of abdominal muscles on either side of the main body. The external obliques are at the top and the internal obliques are at the bottom. Training them with functional exercises includes flexion, twisting, and other rotational movements. In order to properly exercise the lateral muscles, however, it is important to remember that most oblique exercises also involve the other abdominal muscles, especially the medial transverse muscles. Therefore, you need to engage certain areas of the abdominal abs in a conscious manner.
Lateral twists
The basic exercise for the abdominal obliques is the lying lateral twist. Begin with lying on your side with your arm bent at the elbow to support your head. Extend the elbow toward the leg slowly, performing a purposeful contraction of the abdominal obliques.
Prone lateral push-ups
This exercise is fine for developing the neuromuscular links between the abs and the brain. Lying on the back, pull your left elbow in a slow tempo towards the opposite knee. Perform 12-15 reps on each side, and try to achieve a special burning feeling.
Lateral push-ups on a fitness ball
The advantage of this exercise is that you achieve a wide range of motion by bending your body slowly and controlling each movement over the ball. As you lift, feel your side abdominals twist and stretch as you descend. Place your arms behind your neck and do not move them apart.
Cross contacts
Make sure that your legs are straightened up while you are lying on your back. Place your hands on the back of your head and lift your head and shoulder blades slightly. Then do a twisting motion, extending your legs with the opposite arm straight. Perform the same movement for the other side. Repeat at least 20 times.
Lift your hips
Make sure you are lying straight on one side. Your feet should be lying on top of each other and your free arm fixed at the waist. You need to lift your torso so that your body line is completely straight at peak amplitude. At the apex, pause briefly to emphasize the work of the obliques. As you lower your torso, your thighs are only gently touching the ground and the muscles are not fully relaxed.
Developed obliques provide the framework for your abs and make them look amazing, so if you really want to have a great abdomen, you should work both your abs and obliques.
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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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The Kardashians have created many beauty trends, one of which is having beautiful buttocks. So, in this article, we'll talk about building great gluteus muscles so you can look as attractive as Kim, Kourtney, and Khloe. Let's begin by looking at the anatomy. The glutes are made up of three main parts.
The gluteal maximum muscles, which are the largest muscles in the body, help to maintain balance when walking and running. They allow your legs to move sideways and are also responsible for contouring the shape of the buttocks.
The gluteus medius is overlaid in part by the gluteus maximus and is located at the top of the pelvis. It is involved in leg extension, lateral flexion, and body stabilization during the movement.
Finally, below is the gluteus minimus. Both are in charge of leg induction and body stabilization, as well as shaping the thigh line.
Training for the glutes
Building your glute muscles isn't easy, particularly when you're on a tight schedule. However, by working out at least three times a week and never giving up, you will quickly reach your goal. To help you achieve your goals, we've compiled the best exercises for your gluteus muscle development.
Deep squat with a barbell
This is one of the basic exercises that help to develop this muscle effectively. From the starting position - with your feet apart - lower your pelvis below the knees. Keep your lower back straight and make sure the knees do not go over your feet. Spreading your legs wider apart puts more pressure on your hips.
Romanian deadlifts
Stand up straight with a slight bend at the waist. Holding the dumbbells in both hands, bend over and pull your pelvis backward. Reaching a point just below your knees, return to start.
Dumbbell split squat
Exercise with a straight back and one leg stepping forward while the other leg is thrown into a brace behind you. Squat down and perform the exercise with both legs.
Back lunges
From the standing position, take a large step backward and drop down to form a bent-over position. Return to start and repeat this exercise for the other leg. Make sure your knee is bent at a right angle and not sticking out past your toes, do 20-30 reps. It is important to step backward precisely, maintaining rhythm and balance.
Having great gluteus is everyone's dream, and luckily, developing these muscles isn't difficult if you know the right exercises. So why not take advantage of our tips and start working towards your goal right now?
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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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